2-27-13

4 Rounds
15 Air Squats
15 kettlebell swings 35 lb
40 yard farmers walk 50lb dbell in each hand
10 BW rows

10 mins treader

2-26-13

Bench 2 reps on the minute
bar
65
85
95
115
135
145
155
185
205
225
235
24
255
265
275

2a)dbell row
4x10 65lbs

2b)dbell rolling tricep extension single arm
4x6 35 35 40 40

3a) face pull cybex pull dwon
4x10 40

3b)single arm standing dbell press
4x6 25 25 35 35

2/22/13

Hurricane Day
1a)8% incline 6 mph x 30 secs x3
1b)pullups on gravitron 8x3
1c)pushups x10x3

2a)9% incline 7mph x15secs x3
2b) pushups feet elevated 10x3
2c) dbell row x10each arm x3 60 70 70

3a) 10% incline 8mph x15secs
3b) rear delt flyes 10x3 15
3c) flutter kicks x15 each legx3

2/20/2013

Military Press 2x on the minute
45
65
85
95
105
115
135
145
150
155
160
165

a1)1 arm kneeling cable row
4x10 70 80 80 80

a2)1 arm dbell bench
4x8 55 55 60 60

b1) face pull
3x10 70 80 80

b2) underhand pushdowns
3x8 50 70 70

dbell Curls
25x10
30x8

2/19/13

Met Con
30 Secs Jump Rope
10 Kbell snatches per arm 35 lb kbell

30 secs jumpin jacks
10 kbell clean and press

30 secs jump rope
10 single arm kbell swings

30 secs jump rope
10 kbell goblet squats

2/18/13

Squats on the minute x2
45
95
115
135
155
175
195
205
225
245
265
285
315
335

RDL single leg dbell
35x6
40x6
45x6

Farmers walks 20 yards
55
65
75

2/16/13

Hurricane
3 sprints at 6% incline 6.2 mph
barbell military press 3x12
Incline crunches 3x10

3 sprints at 7% incline 6.4 mph
Bodyweight Rows 3x10
Abcoaster 3x12

3 Sprints at 7% incline 7.0 mph
45 lb goblet squats 3x10
back extensions 3x10

2-13-13

a1)neutral grip pull ups
6x3

a2)single arm dbell bench
2x6 50
2x6 55

b1) face pulls
5x10

b2)bench
135x5
155x5
175x5
195x5

11 mins arc trainer 15 secs sprint 45 secs easy 10 sets

2-12-13

Circuit
Heavy Bag 1 minute
1x12 2 hand kbell swings 35 lb bell

Heavy Bag 1 minute
1x8 1 arm standing kbell press each arm

Heavy Bag 1 minute
12 pushups

Heavy Bag 1 minute
1x12 goblet squats 35 lb kbell

Heavy Bag 1 minute
1x25 crunches

5 mins arc trainer
30 secs sprint 30 secs off for 3 sets

2/6/13

A1) Hang Clean
185x3x3
A2) Ankle Mobs
3x8 each side

B1)Kneeling Cable Rows
3x10 each side
B2)Pushups
3x8

C1)BW Rows
3x10
C2)Wall Slides
3x10

2/5/13

3 Rounds
35 lb kettlebell
Clean & press 1x8 each arm
goblet squat 1x8
row 1x8 each arm
2 hand kbell swing 1x10
30 sec plank