24 DEC 2012

Run 1 Mile

2 Rounds
Kneeling Roll Outs x 20
Sprinters Start x 20 (es)
1 Arm Rows x 20 (es)
Sprint 2:00
T->Y Fly x 20
Single Leg Squat x 20 (es)
Chest Press x 20
Sprint 2:00
Oblique Plank x 20
Plank 1:00 min
Hamstring Curls x 20
Sprint 2:00

Run 1 Mile

18 DEC 2012

40/20 Work/Rest X 5 Rounds

Suitcase Deadlifts
TRX Pikes
Alternating Cleans
Med Ball Sit Ups
Double KB Thrusters

11 DEC 2012

30/30/20 x 5 Rounds

Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds

Bottoms Up Clean L/R
Thruster L/R
TRX Hamstring Curls / Planks
Rows L/R
Swings / American Swings

4 DEC 2012

3 Rounds

Work one minute each exercise
Switch sides at 30 seconds if needed
rest 1:00 between rounds

Press 30/30
Goblet Squats
Snatch 30/30
Russian Twists
Dead Cleans 30/30
Figure 8 to Hold
Windmills 30/30