30 APR 2013

AMRAP in 2:30 / Rest 1:00 x 2

Perform each couplet as many times
as possible in 2:30, rest 1:00 between
couplets.  Rest 2:00 between rounds

1) Swings x 5 / Goblet Squats x 5

2) Medball Sit Ups x 10 / Russian Twists x 10

3) KB Overhead Lunge x 5 (es) / Push Press x 5 (es)

4) Bottom's Up Clean x 5 (es) / Rows x 5 (es)

23 APR 2013

1:00 Work / :20 Rest x 5 Rounds

Switch sides at 30 seconds if needed
Rest 1:30 between Rounds

Long Cycle Clean
Offset Push Ups
Thrusters
Single Leg Deadlift
Barbell Overhead Squat
"Y" Fly to "T" Fly (TRX)

9 APR 2013

45/15 Work/Rest x 3 x 2

Do each set of three 3 times.  Rest 2:00
then do the second set of three 3 times.

Hand to Hand Swings
Elbow Touch Planks
Overhead Lunges

Clean & Press
Weighted Step Ups
Hamstring Curls

2 APR 2013

Variety Pack!

5 minutes to finish each workout.
Race through each station to maximize rest.

Round 1
21-15-9 reps
Double Cleans
Dips
Round 2
10-20-30 reps
Sit Ups
Lateral Jumps
Round 3
21-15-9 reps
Bodyweight Deadlift
Push Ups
Round 4
10-20-30 reps
Thrusters
Ring Rows