02/03/2011
BLISTERS + BUTT--->
run 1 mile
100 kips (pop pull-ups)
200 push-ups
300 squats (no weight)
run 1 mile
02/07/2011
SPEED FREAK--->
In 1 min cycles:
In 1 min cycles:
5 kips (pop pull-ups)
10 push-ups
15 squats (no weight)
*you should finish in 45sec. with 15sec. break
*20 reps
ZOMBIE KILLER--->
800m run
50 deadlifts
50 kettlebell swings
50 box jumps
50 wall ball shots
50 overhead walking lunges with bumper plate
800m run
02/15/2011
120's WORKOUT--->
12 kettlebell swings
12 crunchy frogs (see YouTube)
12 walking lunges (with weight)
12 push-ups
**repeat circuit 10x
02/15/2011
BOOK-END MILES--->
1 mile: 1min @ 7mph / 1min @ 9mph
30 kettlebell swings
30 sit-ups
30 push-ups
*repeat 30's x3; record time
1 mile: 1min @ 7mph / 1min @ 9mph
03/04/2011
ROW + SIT + SQUATS --->
2000m row
200 wall ball sit-ups (check YouTube)
200 squats
OUCH--->
kips: 30-25-20-15-10
burpees: 40-35-30-25-20
*alternate sets (30 kips, 40 burpees...)
03/30/2011
LUCKY NUMBER 140--->
20 kips (mini pull-ups)
30 push-ups
40 sit-ups
50 squats
*repeat 3x with 3min break in between sets
04/01/2011
APRIL FOOLS'--->
30-25-20-15-10 kips
21-21-21-21-21 sumo deadlift high pulls
08/31/2011
LEG BURNER--->
20 reps. quad lift
20 walking lunges w/weight
20 abductor machine
20 adductor machine
20 kettle bell sumo squats
2 minute skip
*repeat circut x5
*pick moderate weight
