Studio Scheduling Notice
Group Training on Fri, Oct 7th @ 3:30pm is CANCELLED
Group Training on Sat, Oct 8th @ 8:00am is with Chris
Day 10 of 10
power clean x 8,8,6,6,4
jerk press x 8,8,6,6,4
power snatch x 8,8,6,6,4
Hex Bar dead lifts x 8,8,6,6,4
50 start stop push ups
50 squats to med ball
50 sit ups
2 mile cardio
Day 9 of 10
4 round of
x20 db narrow press on incline bencj
x20 back fly on incline bench
x20 military fly
x20 open curl
1’ kettle bell sit up
20 minutes cardio
Day 8 of 10
5 rounds
x8 power clean and 10 start stop push ups
x8 jerk press and 10 Med ball cleans
x8 power snatch and 10 thrusters
x20 double unders
cardio
2 miles
Day 7 of 10
1 mile run
5 rounds
x10 kettle bell squat and high pull
x10 single arm Kettle bell swing
x10 kettle bell squat
x10 single armkettle bell clean
x10 total kettle bell split squat
x10 single arm kettle bell snatch
1 mile run
Day 6 of 10
Dumbell Chest Press 1’ Max Reps sit ups 1’:
Dumbell Chest Press 45” Max Reps Sit ups 45”
Dumbell Chest Press 30” Max Reps Sit ups 30”
EZ Bar Curl 1’ Max Reps Hang Abs 1’
EZ Bar Curl 45” Max Reps Hang Abs 45”
EZ Bar Curl 30” Max Reps Hang Abs 30”
Dumbbell Military Press 1’ Max Reps Reverse Crunch 1’
Dumbbell Military Press 45” Max Reps Reverse Crunch 45”
Dumbbell Military Press 30” Max Reps Reverse Crunch 30”
EZ Bar Tri Press 1’ Max Reps Low Plank 1’
EZ Bar Tri Press 45” Max Reps Low Plank 45”
EZ Bar Tri Press 30” Max Reps Low Plank 30”
Cardio 3 miles
Day 5 of 10
10 rounds for Time:
.10 run @10% incline
x10 med slam
x10 med clean
x10 jumping push ups
Day 4 of 10
5 rounds of:
X8 Power Cleans
X8 Split Jerks
X10 Dead Lift Hex Bar
X15 KB Double High Swing
Rest 1’ after round and repeat
30 minute cardio
Day 3 of 10
4 Rounds of:
X20 Dumbbell Chest Fly
X20 Dumbbell Back Fly
X20 EZ bar Curl
X20 EZ bar Tri Press
1’ sit ups
Cardio:
3 miles
Day 2 of 10
10 minutes Max Rounds
X15 Wall Ball Push Ups M#25W#15
X15 Back Squat Jump
X20 Med Ball Power Slam
X20 total KB snatch M#35W#20
1 mile: Rest 2 minutes x 3
