12/31/14-G/W/M2

As Many Rounds as Possible- 20 minutes

10 Push Ups
20- 25lbs handing kettlebell snatches (10 each arm)
Sprint 100 Meters

12/30/14-W/M3

5 Rounds for time:

10 Hanging Cleans @80% PR

15- 35lbs Kettlebell swings

Run 500 Meters

12/29/14-G3

Practice for 15 minutes

Kipping Pull Ups

12/28/14

Rest Day

12/27/14-W3

New PR Day- 3,2,2,2,1,1,1,1,1

Overhead Presses

12/26/14-M/G3

5 rounds for time:

Row 500 Meters
10 Pull Ups
50 Double Unders
10 Push Ups

12/25/14

Got a Christmas present for you today-  Rest Day.

Merry Christmas

12/24/14-M/G/W2

As Many Rounds as Possible- 20 minutes

Run 200 Meters
10 Dips
15 Wall Ball Shots

12/23/14-G/M2

5 rounds for time:

10- 24 inch box jumps
15 pull ups
20 sit ups
25 walking lunges
Row 100 Meters

12/22/14-M3

Swim 1.25k

50- 25 meter laps or 25- 50 meter laps depending on pool length

12-20/21-14

Rest Days

12/19/14-G2

Practice for 15 minutes

Walking Handstands

12/18/14-W/M2

5 rounds:

10 Front Squats @ 70% PR
Row 250 Meters
10 Overhead Presses @ 80% PR
Row 250 Meters

12/17/14-W/M/G1

As Many Rounds as Possible- 20 minutes

20-25lbs kettlebell swings
Run 100 Meters
10 Hanging Cleans @ 50% PR
10 Push Ups

12/16/14-M/G2

5 rounds:

Bike 800 Meters
15 air squats
30 double unders
15 push ups

12/15/14-W2

New PR day- 3,2,2,2,1,1,1,1,1

Cleans

12-13/14-14

Rest Days

12/12/14-M2

20k Bike Ride

12/11/14-G/W1

5 rounds for time:

10 dips
20 walking lunges
25 sit ups
10 hanging cleans @ 80% PR

12/10/14-G/W/M1

I've decided to shorten the post on most days to maybe a few words and the workout routine.  So today.

As Many Rounds as Possible- 20 Minutes:

10 pull ups

25- 25lbs kettlebell swings

50 double unders

12/9/14- W/M1

I'm certain that you, much like I first did, find that the gymnastic moves are a little harder than you thought they might be.  I kept thinking back to my youth, wondering how was it so easy to do a handstand back then and not now.  Today we are back to work.

5 rounds for time:

10 Hanging cleans @ 80% PR

Run 400 Meters

10- 35 lbs kettlebell swings

Run 400 Meters

12/8/14-G1

Welcome back.  Hope that you enjoyed the rest days.  I know that I always do.  Today we will be starting the week practicing a gymnastic move.  

Handstands- Practice for 15 minutes

Rest Day

Rest Day

12/5/14-W1

Personal Record Benchmark Day.  Welcome to the first of many to come.  

Remember:

• Figure out 90% of previous personal record.  This is the starting weight on the bar
• Take 20% of previous personal record and divide it by 8.  This is the weight you add to each subsequent set

You will be doing 9 sets overall with the reps being 3,2,2,2,1,1,1,1,1

Don't worry if you can't continue to add the prescribed weight each set.  Push yourself to keep adding weight until it is just to heavy to do just one more rep.  

Today's weighted exercise is: 

Deadlifts- 3,2,2,2,1,1,1,1,1

12/4/14-M/G1

Complete the task.  Today's workout is

5 Rounds

Row 500 Meters

10 Walking Lunges

Row 500 Meters

10 Dips

12/3/14- M/G/W1

Well here we are again.  Great job.  Today we will complete as many rounds as possible in 20 minutes.

30 double unders

15 chest to floor push ups

15 35lbs kettlebell swings

**Remember- if you don't have kettlebells you can use dumbbells instead.  

12/2/14- G/M1

Congratulations on returning for the second workout.  Hopefully you are not too sore from that run.  Don't forget, that was a benchmark measure run and you should have recorded the time it took you to complete it.  

For today, we will be completing 

5 rounds for time:
10 pull ups
15 dips
500 meter row
20 walking lunges
25 sit ups