Monday, June 10

Part 1:  10 Minute cardio

Part 2:  Kettlebell workout (AMRAP 12 minutes)

*Start with 4 of each and add 2 to each round:

KB swing
Rt. Arm row
Lft. Arm row
Dead Swing (Tap KB on ground to stop it before starting the next swing)
Rt. Arm clean
Lft. Arm clean
Deadlift
Upright row

Part 3:  Planks

20 sec. rt.
20 sec lft.
20 sec. front
40 sec. rt.
40 sec. lft.
40 sec. front
60 sec. rt.
60 sec.lft.
60 sec. front

Friday, June 7

Warmup:


20 minute cardio

Main:

The Bear Complex (http://www.youtube.com/watch?v=0WOP9J7QPwI)

5 Rounds of the following:

Repeat the following 5 times:

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Rest if needed between each set/only rest 1 minute after you complete 5 sets

You may chain exercises together

Rest 1:00 between Rounds

Thursday, June 6

Warmup:


3 x
20 Jumping Jacks
15 Bicycle Crunches
10 Lunges (total)
5 Slow Situps


Main:

400 Jog

4 x 400 Run (1 lap of track) @ 4:00

Record Times or Post times to comments

Warmup:

10 minute run

Main:

5 Rounds all with same weight Dumbbell :

14 Squats

8 Bicep Curl

4 Tricep Kickback

10 Thruster

6 Cleans

12 Overhead Lunges

Monday, June 3

A) (Not For Time:)

* 20 Wallballs

* 20 KB Swings

* 20 Hollow Rocks (http://www.youtube.com/watch?v=WxMtbEQFpnw)

* 20 Single leg squat/alternating (Scale by holding an object) http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-pistol-squat

* 4 planks


B) 3 Rounds For Time:

•400m Run

•5 Wall climbs (http://www.youtube.com/watch?v=VCptZVnWvFE).  Give it a shot.
•10 KB Snatch – 5 each arm (53/35)

•15 Box Jumps (24/20)
•20 KB Swings (53/35)