12/30/09

50 minute Spin

I.
4 rounds
100 jump ropes
10 Burpees
20 KB Swings

II.
EMOTM 25 minutes
6 Squats
6 Push ups
6 Sit ups

III.
Snatch
3 x 3 (45#)

12/29/09

Tabata
20:10 x 8
Squats
Sit ups
Plank Hold
Flutter Kicks
KB Sit ups
Push ups

12/18/09

I.
1500m Row

II.
30-20-10-20-30
Wtd. Lunges (25# DB)
Dead Hang Pull ups (blue band)
1 ct. Flutter Kicks
Time: 21:24

III.
Push Press
1-1-1-1 (95#)

IV.
20:10 x 8
Plankl Holds

12/15/09

Tabata Abs
20:10 x 8
Squats
Situps
Plank Hold
Side plank hold (alternating)
KB Sit ups
Ball Toss

12/14/09

I.
3 rounds
20 Mountain Climbers
15 Squats
10 American KB Swings
5 PVC Rollout

II.
Karen
150 Wall Balls
Time: 6:17

3 minute rest

150 Wall Balls
Time: 8:15

III.
100 Situps

12/13/09

I.
3 rounds
100 Jump ropes
15 Squats
10 Push ups

II.
10 Push Press
50 Weighted Step ups (20# DB)
20 Push Press
40 Weighted Step ups
30 Push Press
30 Weighted Step ups
40 Push Press
20 Weighted Step ups
50 Push Press
10 Weighted Step ups
Time: 14:30

III.
45:15 x 5
Sit ups
Hollow Rocks

12/12/09

I.
45:15 x 8
3 Level KB Swings
Plank

II.
15 KB Complex (double KB)
Deadlift - KB Swing - Clean - Squat - Jerk

III.
6 rounds
30 Squats
15 Push ups
5 Clean and Jerk (75#)
Time: 11:31

IV.
AMRAP 10 minutes
21 Mountain Climbers
15 3 count Flutter Kicks
9 KB High Pulls

V.
20:10 x 8
Bottom to bottom Squats

12/11/09

I.
3 rounds
100 jump ropes
25 Jumping
Squats
25 Push ups
25 Situps

II.
21-18-15-12-9-6-3
Wall Balls (14#)
Goblet Squats (16k)
Weighted Sit ups (25#)
Pull ups
Time: 24:47

III.
EMOTM 5 minutes
7 American KB Swings
1 KB Windmill each side

12/09/09

50 minutes Spin

I. AMRAP 10 Minutes
30 KB Hot Potatoes
25 Figure 8
20 American KB Swings
15 Sling Shots
10 Flip Squats

II. 45:15
KB OH Lunge Step L
KB OH Lunge Step R
KB Swings
Kneeling Windmills L
Kneeling Windmills R
Swings
Palm up L
Palm up R
Swings
TGU L
TGU R
Swings

III. EMOTM 10
9 Snatches
9 H2H Swings

IV. 100 KB Swings (30#)
Time: 2:23

12/07/09

I.
AMRAP 10 Minutes
10 Squats
10 Situps
10 Box Jumps
10 4 count Mountain Climbers

II.
5 Rounds
15 Hang Power Cleans (65#)
30 Push ups

III.
Every minute for 9 minutes
Ball Slams
Plank Holds
Weighted Situps (25# plate)

12-06-09

I
20 Spin

II
3 Rounds
20 KB Snatches (16k)
20 KB Cleans
20 KB Swings
20 KB Goblet Squats
Time: 11:18

III
50 ball tosses

12/5/09

I.
3 Rounds
500m Row
30 KB Swings
20 Goblet Squats
10 PVC Rollouts

II.
1 -10 -1
Push ups
Weighted Situps (25# plate)
Weighted Squats (45#)
Pull ups
Time: Longer than I thought it would take

III.
20:10 x 8
Plank holds

Holiday Hustle 5k Run
So cold! It was hard to run when your feet were numb!
Time: 26:57/8:37 pace

12/4/09

I.
2 Rounds
100 Jumps Ropes
50 Squats
30 American KB Swings
20 PVC Rollouts

II.
21-18-15-12-9-6-3
Push Press (75#)
American KB Swings (16K)
Front Squats (75#)
100 jump ropes between rounds
Time: 31:30

III.
Stretch

12/3/09

3 mile run @ Gallup

12-02-09

45 min Spin

I
30-20-10
Squats
PVC rollouts
Back Extensions
KB Swings

II
Partner 10-1
DB Thrusters
Box Jumps
Box Dips
Elevated Push ups

III
50 ball situps