30 APR 2011

Go ride a bike!

http://connect.garmin.com/activity/82515726

10 Rounds For Time:
21 American Swings
7/7 Heavy Push Press
21 Knees to Chest


When performing the "American" swing, keep the following in mind
Keep your back safely arched
Look straight ahead
Keep your arms straight
Keep your chest up
Drive the kettlebell overhead with your hips, not your arms!

27 APR 2011

In a Minute!
At the start of every minute for 20 minutes
4 Burpees
8 Squats
10 Push Ups

26 APR 2011

Ladder Down 10-1 Partner:
Push Press (Double)
Front Squat
OH Lunge (each leg)
Pull Over Sit Up
Push Up
Rows (each side)

Afternoon Session

Couplets & Run:

21-15-9 Double Clean - Pull Over Sit Up

Run 400 meters

18-12-7 OH Lunge (es) - Push Ups

Run 400 meters

15-10-5 Rows (es) - Knees to chest

Run 400 meters

25 APR 2011

TGU 2(es) x 5

AMRAP in 3 Minutes x 5 rounds
3 Double Cleans
6 Push Ups
9 Squats

22 ARP 2011

Sprints!

4 X 20 Yard Sprints from the Push Up Position
20 Seconds rest between sprints

Rest 30 seconds then

8 X 30 Yard Sprints from the Push Up Position
30 Seconds rest between sprints

Rest 2 minutes
10 X 10 Yard Flying Starts (Build up to full speed before hitting the
starting line)
30 Seconds rest between sprints

21 APR 2011

TABATA!
Box Jumps
Sledgehammer Hits
Side Planks
Swings
OH Lunges



Angry!



20 APR 2011

On the Minute:
Every minute for 10 minutes perform the following
Dead Clean & Press 5 left/5 right
Rest 1 minute
Every minute for 10 minutes perform the following
Unilateral Squat 6 left/6 right
Rest 1 minute
Every minute for 10 minutes perform the following
Snatch or High Pull 7 left/7 right

Afternoon:

Back Squat & Bench



19 APR 2011

Morning Session
KB101

50/10 Work Rest 5 Rounds:
Sandbag Highpulls
Box Jumps
Hot Potato
Press
OH Lunge
Jump Rope



18 APR 2011

Turkish Get Ups x2 each side x 5

Every 2 Minutes for 20 Minutes: 
Jump Squats x 10
Knees to Chest x 10
Hands up Push Ups* x 10
2 Hand Swing x 10

*at the bottom of the push up chest and hips touch the ground
and your hands come up off the floor.

Afternoon:



17 APR 2011

AMRAP in 2:00 Push Ups
AMRAP in 2:00 Sit Ups
Run 2 miles

2 Mile by sharp.stephen at Garmin Connect - Details

15 APR 2011

Five 6 Minute Rounds, Partner:
Find a partner and work for six minutes per station
On stations 1,3,&5 Rest while your Partner works
Stations 2&4, alternate exercises the entire 6 min

1)Military Press Ladders 1/2/3/4/5
2)Figure 8 to Hold x 20 / Planks
3)Swing Ladders (Heavy) 5/10/15
4)High Pulls x 20 / Rack Hold
5)H2H Sumo Deadlifts x 20

14 APR 2011

30-20-10 for Time:
Perform 30 reps of each exercise, then 20, then 10
American Swings
Push Press, each side
Swing-Catch-Squat
Burpees
Suitcase Lunges, each leg
Pull Over Sit up

13 APR 2011

Work 1 Minute, Rest 30 seconds Each Exercise:
Switch Side at 30 seconds if needed

1 Arm Swing
Clean
Press
Unilateral Squat
Floor Press
Rows
Figure 8 to Hold
High Pulls
Windmills
Plank
Rest 2 minutes & Repeat!

Don't be a Chubby!

12 APR 2011

21-15-9 Run!:

21 Pull ups (or Jumping Pull up or Ring rows)
21 Crunch & Punch
15 Pull ups
15 Crunch & Punch
9 Pull Ups
9 Crunch & Punch
Run 400 Meters
21-15-9 Goblet Squat
21-15-9 Get Up Sit Up
Run 400 Meters
21-15-9 Press
21-15-9 Pull Over Sit Up
Run 400 Meters



Afternoon Session:

Replace Crunch and Punch with Box Jumps

Replace Goblet Squats with Thrusters

Replace Push Press with Suitcase Lunges

11 APR 2011

Morning Session
Tabata:
Sumo Deadlift High Pulls
Superplank to Push Up
Sledge Hammer Hits
Ball Slams
Lateral Leaps

Afternoon Session:

Back Squat

OH Press

Deadlift

9 APR 2011

Run 2 Miles

Then

Every 3 Minutes for 30 Minutes:
1 Arm Swing x 6
Cleans x 6
Unilateral Squats x 6
Push Press x 6
Figure 8 to Hold x 6
Switch Hands and repeat

8 APR 2011

3 Rounds for Time:

50 Heavy Swings
40 Sit Ups
30 Thrusters (15 each side)
20 Push Ups
10 Burpees

7 APR 2011

Work one minute each exercise, switching sides every 30 seconds.  Rest 1 minute between rounds.

Swings

Swings, Cleans

Swings, Cleans, Presses

Swings, Cleans, Presses, Slingshots

Swings, Cleans, Presses, Slingshots, Unilateral Squats
Swings, Cleans, Presses, Slingshots, Unilateral Squats, Rows

Swings, Cleans, Presses, Slingshots, Unilateral Squats, Rows, Figure 8 to a hold

 

6 APR 2011

6 Rounds 45/15 work/rest:

Pullover Situps
Dips
Box Jumps
Presses
Russian Twists

5 APR 2011

Morning Session:Intro to Kettlebell class

Afternoon Session:

Windmills 5x5

6 rounds 30/30

OH Lunge

Side Plank

Double Clean

1 Arm Ring Row

Unilateral Squat

Single Leg Deadlift

4 APR 2011

At the start of every minute, for 20 minutes

5 Push ups
10 Sit ups
15 Squats

3 APR 2011

Run 5K

http://connect.garmin.com/activity/77032982

2 APR 2011

APFT (Army Physical Fitness Test)

AMRAP Push Ups in 2:00min

AMRAP Sit Ups in 2:00min

Run 2 miles for time