Wednesday 12/28/2011

I. Box squat 5x5 (increase wt or lower box)

II. DB step ups 8x3

III. 1 1/4 squat 10x3 (bar)

IV. 3 rounds: 35 weighted situps + 15 K2E

Monday 12/26/2011

I.
50 wb
21 thrusters (95/65)
30 mc
21 thrusters
30 mc
50 wb

II. 60 reverse crunches

Friday 12/23/2011

I. Bench Press 3-5x5 (increase weight from last time)

II. Pullups 8x3 + curls 12x3 (inc. weight)

III. Weighted dips 12x3 increase weight

IV. Rev. crunch x50

Wednesday 12/21/2011

I.

05 box jumps
10 deadlifts (135/95)
10 box jumps
10 deadlifts
15 box jumps
10 deadlifts
20 box jumps
10 deadlifts
25 box jums
10 deadlifts

II. 60 weighted situps + 60 K2E

Monday 12/19/2011

I. Box squat 5x5

II. DB lunge 8x3

III. One-leg squat 8x3

IV. Good mornings 10x3

Friday 12/16/2011

I. 21-15-9 reps

Floor to overhead (115/75)
Burpees

II. 50 situps + 50 K2E + 50 pushups

Wednesday 12/14/2011

I. Bench press 5x5

II. Pullups 8x4

III. Wt. Dips 15x3

IV. Curls 15x3

(III and IV can be super-setted)

Monday 12/12/2011

I. 3 rounds:

15 burpees
12 deadlifts (185/115)
21 box jumps

II. 100 situps (if time available)

Friday 12/09/2011

-Box squat 5 reps x 4 sets
-DB step ups 8 reps (each leg) x 3 sets
-One leg squat(leg supported by box/bench)8 reps x 3 sets
-RDL 8 reps x 3 sets

Wednesday 12/7/2011

30 min max:

-20 Thrusters
-20 front squat
-20 Push press
-20 back squat
-20 KB swings
-20 burpees
+ 20 mountain climbers after each exercise

Abs/stretching upon completion

Monday 12/5/2011

-Bench press 5 reps x4 sets
-Pullups 8 reps x 3 sets
-Weighted dips 12 reps x 3 sets
-Press 8 reps x 3 sets

30 min time limit

Friday 12/02/2011

I. Florida Overheads x30

II. 15 minutes to complete:
-10 to 1 box jumps
-1 to 10 burpees

Remainder of 15 minutes: weighted situps