2/7/12

Crossfit

Run 100m (10x's) w/90sec rest

12/22/11

30 seconds/station

WU

Round 1 (2x's)
Sumo Squats w/Leg Raise
2 Pike Push Ups + 5 Side to Side Jumps over riser
Sumo Squat Step Up
Plank Jacks (2) + Knee Tuck (1)

Round 2 (3x's)
Bent Over Row, Clean & Press to Alternating Jumping Lunge @ 20#
Toe Taps
2 Jump Squats @ 12#DB/hand drop to Push Up
Cross-Body 1 arm/1 leg Crunch

12/20/11

HIIT

30 seconds of each exercise for 4 rounds then 1 minute break before switching to
the next circuit. NO BREAKS b/w exercises in any station.

Circuit 1:
1. 5 High Knees w/1 Burpee
2. Speed Jump Rope as fast as possible
3. Side to Side Pike Position Kickbacks (up and over)

Circuit 2:
1. Pushups
2. Crunches
3. Tricep Dips off Bench

Circuit 3:
1. Heavy KB Swings (30#)
2. Heavy Rope
3. Bicep Curls (12.5‐15#)

Circuit 4:
1. Bench Hops (Donkey Kicks) or Mountain Climbers
2. Lateral Raised (10‐15#)
3. Hindu Pushups (vinyasas)

4 Rounds = 24 minutes + 4 minutes of rest in between circuits = 28 minutes TOTAL

Treadmill Finale:
8.5 Flat - 1 minute
6.5 Incline 7 - 2 minutes
9.0 Flat - 1 minute
7.5 Incline 5 - 2 minutes
10.0 Flat - 1 minute

*courtesy of @NancyHalterman

12/14/11

1,000 Workout

10 Rounds

BURPEES
10
SQUAT JUMPS
10
PUSH UPS
10
TOE TOUCH SIT UPS
10
DIPS
10
TUCK JUMPS
10
PLANK JAXS
10
SPLIT LUNGES
10

Exercise from BODYROCK TV
http://www.bodyrock.tv/2011/11/28/it-will-rain-sweat-1000-rep-workout/