Sunday 5/4/14

Sprint / Plyo

Saturday 5/3/14

Bodyweight Training

Friday 5/2/14

Bodyweight Training

Thursday 5/1/14

Bodyweight Training

Wednesday 4/30/14

Front Squat

5-5-5

Jump Squat

3-3-3

Tuesday 4/29/14

Pull Up

5-5-5

High Pull

3-3-3

Monday 4/28/14

Overhead Press

5-5-5

Push Press

3-3-3

Sunday 4/27/14

Rowing

30 seconds on / 90 seconds off

8X

Saturday 4/26/14

Overhead Squat

3-3-3-3-3

Friday 4/25/14

Kettlebell Long Cycle

1 minute on / 1 minute off

6X

Thursday 4/24/14

Bodyweight Training

Wednesday 4/23/14

Front Squat

3-3-3-3-3

Tuesday 4/22/14

KB Snatch Right

Rest

KB Snatch Left

Rest

1 minute each station

4X

Monday 4/21/14

Bodyweight Training

Sunday 4/20/14

Sprinting

Rowing

Rest

Rest

Running

Rest

Rest

Biking

Rest

Rest

Ropes (doubles)

Rest

Rest

30 seconds each station

2X

Saturday 4/19/14

Bodyweight Training

Friday 4/18/14

Double Unders

30 seconds on / 2 minutes off

8X

Thursday 4/17/14

Get Up Right
Rest
Get Up Left
Rest

1 minute each station
4X

Wednesday 4/16/14

Inverted Ring Row
Rest
Rest
Rest
Pull Up
Rest
Rest
Rest

30 seconds each station
4X

Tuesday 4/15/14

Kettlebell Swing 32kg
Rest
Rest
Rest
Kettlebell Front Squat 2-16kg
Rest
Rest
Rest

30 seconds each station
4X

Monday 4/14/14

HSPU 5 reps
Air Squat 20 reps

AMRAP in 12 minutes

Sunday 4/14/14

Sprints
Plyos

Saturday 4/13/14

Walking Overhead Lunge 45lbs
Rest
HSPU
Rest
Box Jump 36"
Rest
Pull Up
Rest

1 minute each station

2X

Friday 4/12/14

Kettlebell Long Cycle

1 minute on / 2 minutes off

5X

Thursday 4/10/14

Muscle Ups 5

Pistols 5 each leg

AMRAP in 12 minutes

Wednesday 4/9/14

Thruster 95lbs

30 seconds on / 120 seconds off

6X

Tuesday 4/8/14

Box Jump Burpee

30 seconds on/ 90 seconds off

8X

Monday 4/7/14

Lever Practice 15 minutes

Knees to Elbows for Beginners