Oct 25th

goal is to complete the five rounds in 60m. leg mobilizer warmups as usual

Oct 20th

Sorry this one's mostly illegible, so I'll just write it out.

30 meters of lunge-balance-1 leg dead lift
20 single arm kettle bell swings (10 each arm) - 35lb
4 sets of 2-handed kettle bell with a partner pushing the weight down.

6 - 10sec modified dead lift holds starting with a light weight working up to max

(6) each leg - single leg dead life with weight bar (45lb)
(6) each leg - single leg box sqaut
(6) each leg - single left box step up to a jump
3 rounds

Ball Slam/Bicycle Competition:

(5) 15lb ball slams - 5 each leg bicycle
(4) 20lb ball slams - 4 each leg bicycle
(3) 25lb ball slams - 3 each leg bicycle
(2) 30lb ball slams - 2 each leg bicycle
Twice each person

Oct 18th 2011

Try a moderate-to-heavy weight dumbbell. The 5 rounds of dead lifts were fairly light weight (I stopped at 135lbs, my max is 240) due to the high number of reps. MP CNPass = medicine ball (we used from 20-30lbs) clean and pass, making sure to keep the spine neutral. In the 15 minutes, we managed 8 rounds.

Oct 13th workout

Oct 11th workout

We did burpees instead of manmakers and 8 box step ups (each leg), then 8 box jumps instead of KTE (knees to elbows)

Oct 6th - whew

No added weight to the bear crawls. Went for a walk as a cool down. This is done best with a partner to help you keep track of you time for split jumps and quick step ups before your rest and subsequent rounds.

Oct 5, leg day

Then burpees ladder: 6 burpees one min run, 5/1 down to 1/1. If you don't have sandbags for the asymmetrical shoulder carry, a kettlebell will do just fine. Click the image to see the full workout - it's cutting weirdly today