Tuesday's Workout

Warm-up
1/2 mile run or 1 mile on bike

Strength
30 back extensions
50 sit-ups
30 kettle bell swings

Complete 21-15-9-15-21 reps for time of:
  • Squats
  • Push-ups
  • 100 Skips on the jump rope (Or 200 m row)
  • Bicycles (Right elbow touches left & left elbow touches right know to count as 1 rep)

Friday Workout

Warm-up
  • .5 miles on bike
  • 50 Sit ups
  • 50 GHD back extensions
Stretch

Workout
  • Row 1000m or Run 800m
  • 40 kettlebell swings (M:53#/W:35#)
  • 3 burpees
  • Row 750m or Run 600m
  • 6 kettlebell swings
  • 10 burpees
  • Row 500m or Run 400m
  • 9 kettlebell swings
  • 15 burpees
  • Row 250m 0r Run 200m
  • 10 kettlebell swings
  • 12 burpees

Tuesday's Workout

Warm-up:
Run 800 m
50 push ups

Strength:

30-25-20-15-10-5

  • Ab Mat Sit ups
  • Air Squats

Workout:

Run/Row

Complete 5 rounds for time.

  • 400 Meter run
  • 500 Meter Row

Thursday's Workout

Warm up
500 m row

Strength
100 squats

Workout
5 rounds:
20 kb swing,
20 sit up,
20 push press,
800m run

Tuesday's Workout

Warm-up
Run 800 m

Strength:
Front squat: 3-3-3


Workout:
"Tailpipe"
3 rounds for time
500m Row
2 KB hold in the rack position (1.5/1pd)
Completed with a partner! Partner A completes a max effort 250m row while partner B holds 2 kettlebells on his chest or a 95/65lb BB locked out overhead. After completion of the row the team switches.
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Monday's Workout

Warm-up

800 m run

Strength

4 Rounds – Not for time

  • 10 crunches
  • 20 Russian Twists
  • 20 plank knees to elbowsz

Workout

40, 30, 20, 10

Squats and Push Ups

Sunday

Happy birthday to me :-) and happy easter

Rest day

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