26 MAR 2013

Ladder Down 10 --> 1

Cleans
Bulgarian Split Squats
Hanging Knees to Elbow
Push Press
Ab Mat Sit Ups

19 MAR 2013

3:00 Work / 1:00 Rest x 10

Alternate each couplet for 3:00 minutes
Rest one minute then move to next couplet

1) Figure 8 to Hold x 10 / Slingshot x 5 (es)
2) Hand to Hand Sumo Deadlift x 10 / 2 Hand Swing (heavy) x 10
3) Seated Press x 5 (es) / Chest Press x 5 (es)
4) Suitcase Deadlift x 5 (es) / Long Cycle Clean x 5 (es)
5) Turkish Get Ups
6) Push Press, alternate sides as needed
7) Russian Twists x 25 / Elbow Touch Planks x 20
8) Rows x 5 (es) / Squat Thrusts x 10
9) Back Squat x 10 / Gladiator Push Ups x 10
10) Hand to Hand Swings

12 MAR 2013

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

Cleans  30/30
Push Press 30/30
Snatch 30/30
Squats 30/30
Suitcase Deadlifts  30/30
Lunges 30/30
Windmills 30/30

Crazy eyes!

5 MAR 2013

Partner Ladders 1/2/3/4/5 x 5 Minute Rounds

Snatch L/R
Clean & Press L/R
Double Front Squat
Renegade Rows
Double Get Up Sit Ups