Monday 7/7/14

**Mushin Reopens at 5:30pm**

Bodyweight Training

Sunday 7/6/14

**Mushin Closed**

Hill Sprints

20-30 meters

Sprint Up / Walk Down

12X

Saturday 7/5/14

**Mushin Closed**

Walking Lunge
100 meters forward
100 meters backward

Crawl
100 meters forward
100 meters backward

2X

Friday 7/4/14

**Mushin Closed**

Handstand Practice

Burpees 30 seconds on / 30 seconds off 5X

Thursday 7/3/14

Long Cycle

1 minute on
1 minute off

6X

Wednesday 7/2/14

Bodyweight Training

Tuesday 7/1/14

Kettlebell Snatch

1 minute Right
1 minute Left
1 minute Rest

6X

Monday 6/30/14

Bodyweight Training

Sunday 6/29/14

Bike
Rest
Row
Rest
Run
Rest
Heavy Jump Rope
Rest
Heavy Rope Slam
Rest

30 seconds on / 5 seconds off each station

3X

Saturday 6/28/14

Thruster
Rest
Rest
Rest
Pull Up
Rest
Rest
Rest

30 seconds on / 5 seconds

5X

Friday 6/27/14

Bodyweight Training

Thursday 6/26/14

Deadlift

5-5-5-5-5

Alternate Sets with

Overhead Press

5-5-5-5-5

Wednesday 6/25/14

Bodyweight

Tuesday 6/24/14

High Pull
Rest
Rest
Rest
Push Press
Rest
Rest
Rest
Jump Squat
Rest
Rest
Rest

30 seconds each station / 5 seconds off
3X

Monday 6/23/14

Bodyweight Training

Sunday 6/22/14

Sprint / Plyo

Saturday 6/21/14

Kettlebell Get Up

Right Side
Rest
Left Side
Rest

1 minute each station
3X

Crawling
1 minute on / 1 minute off
3X

Friday 6/20/14

Box Jump Burpee

1 minute on / 1 minute off

6X

Thursday 6/19/14

Kettlebell

Snatch Left
Snatch Right
Rest

1 minute each station
5X

Wednesday 6/18/14

Bodyweight Training

Muscle Up 6 reps
Pistol 6 reps each leg

AMRAP in 15 minutes

Tuesday 6/17/14

Kettlebell

1 Arm Floor Press Right
Rest
1 Arm Floor Press Left
Rest
Front Squat Right
Rest
Front Squat Left
Rest

30 seconds each station
5X

Monday 6/16/14

Kettlebell Swing Overhead
Rest
Hindu Push Up
Rest
Knees to Chest Chin Up
Rest

1 minute each station
3X

Sunday 6/15/14

100 Burpees

Saturday 6/14/14

Bodyweight Training

Friday 6/13/14

Kettlebell

Swing
Right Front Squat
Right Push Press
Swing
Left Front Squat
Left Push Press
Rest
Rest


30 seconds on / 5 seconds off each station
4X

Thursday 6/12/14

Rowing
Rest
Push Ups
Rest
Pull Ups
Rest
Sit Ups
Rest
Squats
Rest

30 seconds each station
6X

Wednesday 6/11/14

Bodyweight Training

Tuesday 6/10/14

Overhead Squat

5-5-5-5-5

Monday 6/9/14

**NO CLASS AT 6:30AM TODAY**

Bodyweight Training

Sunday 6/8/14

Sprints and Plyos

Saturday 6/7/14

Bodyweight Training

Friday 6/6/14

Front Squat

3-3-3-3

Overhead Press

3-3-3-3

Thursday 6/5/14

Bodyweight

Thursday 6/5/14

Bodyweight

Wednesday 6/4/14

Kettlebell Long Cycle

1 minute on / 2 minutes off

6X

Tuesday 6/3/14

Deadlift

3-3-3-3-3

Monday 6/2/14

Bodyweight Training