Monday November 1, 2010

Warmup 7-14-21 reps:

PVC OHS
PVC Pass-thrus
Lunge stretch

Workout:

Tabata squats
2 minutes push press (75/45)
Tabata Situps
2 minutes pushups
Tabata Wallballs

Friday 10/29/2010

3 rounds:

Wallballs
Push press (75/55)
Box jumps
SDHP(75/55)
Row (calories)

1 min/max reps each exercise. 1 min rest between rounds

Wednesday 10/27/2010

Warmup x3-4:

11/4 squats x5
Snatch balance x5
Lunge stretch x10 sec

Workout I:

Back squats 3-3-3-1-1-1

Workout II:

1-10 pyramid:

Box jumps
Wallballs
Clapping pushups

Monday 10/25/2010

Warmup x3:

Lunge x10
Low back stretch x10 sec
Lunge stretch x10 sec

Workout:

-Run 1/2 mi
-21-15-9 reps:
Deadlift (225/135)
Pullups
K2E
-Run 1/2 mi

The weather is supposed to be @60 tomorrow morning; if raining, we will have alternate workout. Not too many days left to run

Friday 10/22/2010

Warmup x3-4:

Low back stretch x10sec
OHS x10
Sotts press x10

Workout, for time:
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift (175/115)
20-19-18-17-16-15-14-13-12-11 reps:
Pushups (hands off floor)
3 pullups each round

For pushups, hands come off the floor each rep at the top. 10 deadlifts-20 pushups-3 pullups-9 deadlifts-19 pushups-3 pullups-etc...

Wednesday 10/20/2010

Warmup x3:

PVC pass-thrus x10
Lunge stretch x10 sec each leg
Snatch balance w/pvc x5

Workout: Be Nice to Shoulders Day

Run 1/2 mile
50-35-20 reps: Back squats + box jumps
Run 1/4 mile

Monday 10/18/2010

Warmup x3:
(Ft squat x3 + push press x7 + back squat x3)

Workout: 21-18-15-12-9-6-3 reps:

SDHP (95/65)
Push press (95/65)
Dips

*22 min max