Wednesday 11/30/2011

I. Bench x50 reps

II. Close grip bench x40 + curls x50

III. Situps (weighted) 50-40-30 + 6" (4-count) 25-20-15

Monday 11/28/2011

I. Squat x50 reps

II. RDL's x30

III. 50-40-30 reps:

-weighted situps
-bicycles

Friday 11/25/2011

I. Floor to overhead x20 increase weight

II. Good mornings x30

III. Russian twists 15x3 + DB pushups 15x3

Wednesday 11/23/2011

I. Deadlift x20 reps increase weight

II. Pullups x30

III. Situps 60-40-20 + DB pres 30-20-10

Runners workout for those running the Turkey Trot

Monday 11/21/2011

I. Bench x40 reps (increase weight)

II. Weighted dips x50 + curls x50

III. Situps:
-65 weighted
-35 non weighted

Friday 11/18/2011

I. Squat x40 reps (increase weight from last workout)

II. RDL x30 reps (3 sets)

III. 50-35-20 reps:

-Situps
-Russian Twists

Wednesday 11/16/2011

I. Floor to overhead: 25 reps

II. Good morning: 30 reps

III. Situps 10-12x4 + K2E 10-12x4, alternating each exercise

Monday 11/14/2011

I. Deadlift x50

II. Box squats 10x3

III. Sit-ups 50-40-30-20-10 +
Presses 25-20-15-10-5

Friday 11/11/11

I. Bench 50 reps

II. Weighted dip x40 reps
+
Curls x40 reps

III. Situps:
-50 weighted
-50 non-weighted

Remember the USMC birthday is Thursday 11/10; Outcast Paul may not be feeling too well in the morning.

Wednesday 11/09/11

I. Squat x50

II. RDL x30

III.12min:

-run 400x1, then AMRAP:
-20 weighted sit-ups
7 db pushups