053113

"Iron Man"

2000m row
200 1.5pd 1ASW (alternate each swing)
100 1pd Presses (50 each side, alternate as needed to keep rest minimal)
50 burpees
25 pull-ups

053012

Active rest day. Work on mobilization areas and go play!

052913

KB C&P Progression.

052813

Up to 7 rounds of the following sequence (using 2 x 16kg #kettlebell):
A1: Double Clean x 5
A2: Front Squat x 5
A3: Push Press x 5
A4: Front Squat x 5
A5: Push Press x 5
B1: Rest up to 5 min

Notes: Complete A1 through A5 one time each in order, 5 times, then rest two minutes. This is one round. Complete this seven times. When form breaks down...don't continue. Your goal is to work up to 7 rounds.

052713

KB C&P Progression.

052613

Another active rest day! Enjoy today with family and friends. If you do anything, just work on mobilization of problem areas.

052513

Active rest day! Get out and play!

052413

KB CP Progression (see label)

Rest 5 min

3 rounds for time:
500m row (400m run)
25 2ASW
25 push-ups

052313

Run 3x1000m (3 min rest between)

052213

Double KB Squats: 10 x 2 per 1:15 (1pd/1.5pd)

Rest 5 min

AMRAP in 10:00 of:
15 squats
10 push-ups
5 pull-ups

052113

AMRAP in 20:00 of:
10 KB floor press (1.5pd/2pd)
10 pull-ups
10 squat jumps

052013

KBCL: 15x3 (per side) every 1:00

Rest 5 minutes

AMRAP in 10:00 of:
200m run
5 KB front squats (each side)
15 sit-ups

051913

Active rest day! Get out and play!

051813

AMRAP in 3:00 of:
3 double KB cleans (1pd/1.5pd)
6 burpees
9 squats

Rest 1 minute after each round. Complete 5 rounds.

051713

Pull-ups 5x5

Rest 5 minutes

3 rounds for time:
Run 800m
50 Sit-ups

051613

8 rounds for time:
Double KB Farmers walk 25m (1pd/1.5pd)
20 Push-ups
10 Squats

051513

Renegade row: 10x3 (each side) per 1:15

Rest 5 minutes

Run as far as possible in 5 minutes, then turn around and run to the starting point.

051413

AMRAP in 12:00 of:
Run 400m
15 KBGSq
12 Chest-to-bar Pull-ups

051313

KBCL: 15 x 3 per 1:00

Rest 5 minutes

Run 400m
25 Pull-ups
Run 400m
30 Push-ups
Run 400m
35 Squats
Run 400m
40 Sit-Ups

051213

AMRAP in 20:00 of:
5 pull-ups
10 push-ups
15 body-weight squats

051113

Run 10,000m  (10k)

051013

Pull Ups 3 x Max, resting 3 min between sets

Rest 5 minutes

AMRAP in 10:00 of:
400m run
15 push-ups
25 body-weight squats

050913

Active rest day! Use today to mobilize and play!

050813

AMRAP in 8:00 of:
6 Double KB Deadlifts (1.5pd, 2pd)
12 L-sit Pull-Ups (http://www.youtube.com/watch?v=c27h2-DkN9I)

050713

Heavy KB SN 5 x 2 (each side) - rest as needed between sets.

AMRAP in 10:00 of:
8 KB 2-Arm Swings, 72/54lbs
10 Jumping Squats
12 Burpees

050613

Kettlebell Floor Press 5 x 5 - Go heavy and rest 3 minutes between sets except last set Rest 5 minutes For time: 100 Alternating 1-Arm Swings 100 Push-ups 100 Squats 100 Sit-Ups

050513

Run a 5k or Swim 800m or Row 2000m

050413

Active rest day - Use today to mobilize and play!

050313

Heavy Cleans : 2 per minute (each side) for 10 minutes

Rest 5 minutes

As many rounds possible in 8:00 of: 15 Clapping Push ups 12 2-Arm Swings, 2pd/1.5pd

050213

Active rest day - Use today for mobility and active play!