Workout for 6-11-09

Warm up
Joint Mobility
2 rounds of
10 overhead squats
10 burpees

Strength
4x5 renegade rows

Conditioning
As Many Rounds as Possible in 15 min of
10 double KB cleans
12 push ups
14 sit ups

Workout 6-11-09

Warm up - Joint Mobility

2 rounds of
10 squats
10 sit ups

2x5 pull ups at 70lbs.

Run 5k for time.

Workout 6-10-09

Warm up
2 rounds of
25 pulls on rower
10 sit ups

Workout
As many rounds as possible in 20 minutes of
Lunge walks length of basketball court (94 feet)
Max reps pull-ups

Thursday 6-4-09 Workout

Warm up with Joint Mobility

2 rounds of
10 push ups
10 broad jumps
5 pull ups at 2x lowest weight used yesterday (40lbs then use 80lbs)

Workout:
20 jumping jacks
15 sit ups
10 dips

20 minutes - as many rounds as possible.

6-3-09 Workout

Warm up:
Joint Mobility
2 rounds of
10 Lunge steps
20 second handstand
10 'V' ups

Workout
1 pull up at a time on the gravitron

Strength
Start at 80lbs and do 1 pull up, go to 70lbs do 1 pull up continue dropping the weight until you can't do a pull up.

Annie
50 double unders
50 sit ups
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups

Workout Wednesday 5-27-09

Warm up
Joint Mobility
2 rounds of
10 squats
10 situps
10 push ups


Workout
As many rounds as possible in 20 minutes
Row 500 meters
5 pull ups

Post how many rounds you get

Workout for Tues 5-26-09

Warm up
Joint Mobility
1 round of

• 10 burpees
• 25 jumping jacks

Workout
5 rounds for time of
Lunge walks length of basketball court
20 push ups
30 sit ups