5/22/13- WOD

DB/KB Combo

1)DB Walking Lunges
KB Swings
10-20-30-20-10

2)DB Bench
KB Single Arm Row
10-20-30-20-10

3)DB Squat & Press
KB Turkish Getup
5-10-15-10-5

4)DB Step Up
KB Russian Twist
10-20-30-20-10

5/21/13- WOD

50/40/30/20/10

Pushups
Squats
Leg Ups
Rows
Walking Lunges
Hanging Knees

5/15/13- WOD

KB Complex

Swing
Suitcase
Single Arm Overhead Swing
Figure 8's
Rotation
Squat & Press
Walking Lunges
Single Arm Row

10 x 5

5/8/13- WOD

Isometric/Plyometric

1)Elbow Plank 2:00/1:30/1:00/:30
Squat Jump 20/15/10/5

2)Squat Hold 1:00/:45/:30/:15
Burpees 40/30/20/10

3)Side Plank 1:00/:45/:30/:15
Jumping Jacks 40/30/20/10

4)Hand Plank 2:00/1:30/1:00/:30
Jump Lunges 20/15/10/5

5)Elevated Bridge 2:00/1:30/1:00/:30
Jump Pullups 12/9/6/3

5/7/13- WOD

TRX/KB Combo

1)TRX Atomic Pushup
KB Swing
20x5

2)TRX Row
KB Squat & Chest Press
20x5

3)TRX Suspended Lunge
KB Figure 8's
20x5

4)TRX Chest Press
KB Turkish Getup
20x5

5)TRX T-Fly
KB Russian Twist
20x5

Purple Drink

2 cups blueberries
2 cups brewed black cherry berry tea
1 cup water
1/2 can crushed pineapple
1 cup chopped turnip

Blend and enjoy!

5/6/13- WOD

DB Squat & Press
Elbow to Hand Plank
20/18/16/14/12/10/8/6/4/2

Burpees
Pushups
20/18/16/14/12/10/8/6/4/2

Squat Jumps
Ring Rows
20/18/16/14/12/10/8/6/4/2


Good luck!

5/2/13- WOD

TRX

20/15/10/5

Atomic Pushup
Row
Squat Jump
T-Fly
Rollout
SL Squat
Chest Press
Stepback Lunge
Hip Drop
Hip Ups
Tricep Extension
Suspended Lunge
Bicep Curl