Friday 11/29/2013

5 rounds

Bench 8 x2 pause
Goblet squats x12
Dips x15
Situps x20
Mountain climbers x10(4 count)

Wednesday 11/27/2013

5 rounds:

Floor to OH x 7
Barbell squat x14
Pushups x10
Situps x20
WB x12

Monday 11/25/2013

5 rounds

Pause squats x7
Pull ups x10
K2E x12
DB press x15
KB swings x25

Friday 11/22/2013

5 rounds

10 bench press (last 2 pause)
10 DB step ups
12-15 dips
20 weighted situps
8 med ball burpees

Wednesday 11/20/2013

5 rounds:

8 deadlifts
12-15 push press, with bar
10 DB split squats (each leg)
15 bicycles (2 count)
20 mountain climbers (2 count)

Monday 11/18/2013

4 or 5 rounds

Squat x5+3 pause
10 pull ups
12 wallballs
15 flutter kicks 2 count
30 kb swings

Friday 11/14/2013

5 rounds:

Bench x8-10
Vertical lifts x12
Bar Squats x15
Weighted situps x20
Box Jumps x10

Wednesday 11/13/2013

5 rounds:

Deadlift x8
DB Bench x 12-15
DB FrPress x12
K2E x12-15
Burpees x10

Monday 11/11/2013

5 rounds

6 pause squats (3sec)
12DB lateral raises
10 one leg squats
20 bicycles
30 seconds of KB swings

Veterans Day has arrived once again. Show a veteran your appreciation for all they have sacrificed. There's no better way to say "Thanks" than with some Kentucky Bourbon Ale or one of the many fine Christmas Ales that enrich us this holiday season

Wednesday 11/06/2013

5 rounds

10 push press
15 Tate press
20 goblet squats
20 flutter kicks 2 count

Monday 11/04/2013

5 rounds

Squat 8-10
DB press 8-10
DB split squat 10
Weighted situps 20