December 24, 2010

Warm Up –

1) Chin Ups x Max

2) Hanging Leg Raises x 20

Workout – Circuit/Endurance

30 sec each

1) KB Squats

2) Push Ups

3) Split Squat Jumps

4) TRX Row

5) Burpee Stand Ups

6) Sprawl Twists

7) Quick Feet (In/Out)

8) Bag Punches

9) Quick Hands (In/Out)

10) V-Up Hold

December 21, 2010

Warm Up –

1) Chin Ups

Workout – Circuit/Endurance

1) Bag Squats x25

2) TRX Row x30

3) Push Ups x35

4) KB SL Lunge (R) x20

5) KB SA Shoulder Press x20

6) KB SL Lunge (L) x20

7) KB SA Shoulder Press x20

8) KB Swings (Two Hand) x30

9) V-Ups x25

10) Plank – 1 min

December 19, 2010

December 19, 2010

Warm Up –

1) Chin Ups x Max

Workout – Circuit/Endurance

1) KB Squats x25

2) KB SA Shoulder Press (R) x15

3) Split Squat Jumps x30

4) KB SA Shoulder Press (L) x15

5) KB SL Deadlift (L) x15

6) Push Ups x30

7) KB SL Deadlift (R) x15

8) KB Swings (Two Hands) x25

9) TRX Inverted Row x25

10) PB Circles x15 each way

11) Plank – 1 min

3 sets –

Thursday December 16, 2010

Warm Up –

1) Chin Ups x Max

Workout – Circuit/Endurance

1) Bag Squats x 20

2) Push Ups x25

3) KB Deadlift x20

4) Lateral Hurdle Jumps x50

5) KB SA Swing (R) x20

6) KB Alt. Row x40

7) KB SA Swing (L) x20

8) Quick Feet (Up and Back) x50

9) MB Core x25

10) Plank – 1 min

2 Rounds for time

Monday, December 13, 2010

December 13, 2010

Warm Up –

1) Chin Ups x Max

Workout – Circuit/Endurance

3 Rounds, Time each Round

1) Bag Squats x20

2) Push Ups x25

3) SA SL KB Deadlift (R) x15

4) SA KB Shoulder Press (L) x15

5) SA SL KB Deadlift (L) x15

6) SA KB Shoulder Press (R)x15

7) Burpee Stand Ups x15

8) KB Swings x25

9) MB Core x25

10) Plank – 1 min

Sunday, December 5, 2010

December 5, 2010

Warm Up –

1) Chin Ups w/ Vest x Max

2) Push Ups

Sets – 3

w/ Vest for 30 sec - 3 Sets

1) Squats

2) Push Ups

3) SL Lunge (L)

4) SA KB Swing (L)

5) SL Lunge (R)

6) SA KB Swing (R)

7) Burpee Stand Ups

8) Lateral Hurdle Jumps

9) Quick Hands

10) Quick Feet In and Outs

11) MB Core

Thursday December 2, 2010

December 2, 2010

Warm Up –

1) Chin Ups w/ Vest x Max

2) Push Ups

Sets – 2

Workout – Circuit/Endurance

20 sec/10 sec x 5 sets each – Total Reps

1) KB Squats

2) KB Alt. Shoulder Press

3) KB Deadlift

4) KB SA Swings (R)

5) KB SA Deadlift (L)

6) KB SA Swings (L)

7) KB SA Deadlift (R)

8) Core

Tuesday November 30, 2010

Warm Up –

1) Pull/Chin Ups x Max

2) Core x50

Sets –

Workout – Circuit/Endurance

30 sec Each

1) Bag Squats (100lb bag)

2) KB Shoulder Press (R) (20kg)

3) Lateral Hurdle Jumps

4) KB Shoulder Press (L) (20kg)

5) SL Lunge (R)

6) KB Alt. Row (20kg)

7) SL Lunge (L)

8) EZ Bicep Curls (55lbs)

9) Push Ups

10) Core – 1 min

3 Sets