11-21-07 6 am and 5:30pm

1 arm swing or snatch

Burpee

V-up

25,20,15,10,5 reps for time

Tuesday 11-20 5:30 pm

Circuit:
Alt Row
Alt reverse lunge
V-up
1:00 work, :30 rest
x4 rounds

Swing 1:00
Run/Rest 1:30
x6 rounds

Tuesday 11-20 6am

walking lunges, 4 directions

pushup & 1 arm row superset
:30 each, :30 rest
x4 rounds

swing 1;00
run/rest 1:30
x6 rounds

Monday 11-19 6am

Program minimum

Get-ups or half get-ups
10:00

swing 1:00
jog/rest 2:00
x5 rounds

11-16-07 6am

Taught Windmill

Walking Lunges
4 direction

Complex
Hot Tater
thruster
squat
press
high pull
:30 per exercise
:30 rest between sides
2 rounds per side

siwngs on Tabata time
x4 minutes

Walking lunges 4 direction

fighter's circuits:
1:00 each exercise x 2
1.slingshot & chase the turtle
2.hot potato & thruster
3.row & pushup


Tabata intervals, swinging
x5 minutes

Cool fat loss tip

Everything counts!

thrusday 11-15 6am

Walking lunges 4 direction

fighter's circuits:
1:00 each exercise x 2
1. hot potato & chase the turtle
2. slingshot & thruster
3. row & burpee
4. swing & pushup

, 1:00 rest between

Wednesday 11-14 5:30 pm

Complex:
High pull
Clean
Swing
:30 each per arm
:30 rest

Circuit
Pushup
Jump Lunge
Alt row
1:00/:30 x 4 rounds

swings
:20 work :30 rest
8 rounds

Tuesday 11-13 6 am

Circuit
Pushup/plank
Row
Split squat

:30/per side
:30 rest
x4 rounds

Swings :3 work :20 rest
8 rounds

Monday 11-12-07 5:30pm

Circuit
Pushup/plank
Row
Split squat
KB press
:30/per side
:30 rest
x4 rounds

Swings :45 work :30 rest
8 rounds

Friday 11-9 6am

Get-up practice 5:00

Spider monkey

Thursday 11-8 5:30pm

Circuit:
Static Lunges
1 arm thruster
1 arm row
:30 per side, :30 between

swings
Burpees
Alternating each set
1:00 work
1:30 jog/recover
6 rounds

Thurs Nov 8th 6am

Beautiful sunrise and Program Minimum

Getups 1 rep per side, alternating with partner for 10:00

Swings:
10,12,14,16,18,20
:30 between
8 sets :30 on/:30 off

Wed Nov. 7th 5:30pm

Walking lunges
4 directional


Circuit A
Thruster
V-up
Star Jump
:30 each, :15 between
5 rounds

Circuit B
Swing
burpees
:30 each, :15 between

Don't Be Stupid

Tuesday 11-6-07 6am

Circuit
Alternating row
pushup
BW squat
1:00 work
:30 rest
4 rounds

High pull partner ladder
10,12,14,16,18,20,10

Mon 11-5

Observing rule #1 which is"don't be stupid", no class due to Tornado WARNING in Davidson county

Thurs Nov 1st 6am

Circuit
1 arm row
pushup/plank hold
static lunge/split squat
:30 per side
:30 rest
4 rounds

swing :45
Run/walk 1:30
5 rounds

Wed 10-31 5:30 pm

Circuit
1 arm row
pushup/plank hold
static lunge/split squat
:30 per side
:30 rest
4 rounds

swing :45
Run/walk 1:30
5 rounds