1/5/11

5 min WU

Set 1 - 2 Rounds
TRX Row 4-2-1 (10) + TRX Full Row (10)
BOSU Push Ups 4-2-1 (8) + SB Full Push Ups (8)
Get Ups @10# 10/side
Forward Lunge, 3 Squats, Forward Lunge (repeat to end of room - 1 set)
Lateral Raises @ 5# (15 - 1 set)
Arnolds @ 5# (20 - 1 set)

Set 2 - 2 Rounds
Split Squat @ 20# hold bottom, come up and back down quick (10/leg)
One Legged Squat Jump (12)
One Legged Dead Lift @ 20# (10/leg)
Sumo Squat @ 20# (20)

20 mins of cardio

1/4/12

Set 1 - 2 Rounds
Interval Timer set to 10/50 (seconds of rest/seconds of work)
Moving Jump Squats (back and forth)
Double Kettlebell Swing to Reverse Lunge
Burpees
Sumo Squat w/Leg Raise @ 30#
10 High Knees, 10 Mountain Climbers

Set 2 - TRX (2 Rounds)
Interval Timer set to 20/30 (seconds of rest or transition/seconds of work)
Rows
Pull Ups
One Legged Push Up, come back to standing position w/each and Knee Raise
One Legged Deadlift w/Knee Raise

Set 3 - TRX Abs (2 Rounds)
Interval Timer set to 20/30 (seconds of rest or transition/seconds of work)
Plank
Plank to Mountain Climbers (1 min total, 30 secs/)
Plank to Knee Tucks
Plank to Knee Tucks to Push Up (10 total)