Thursday 04/11/10

1 minute on each round, no rest between rounds. 20 minutes solid work.

1. Hand to Hand Swings
2. Goblet Squats
3. Clean and Press Right
4. Over Head Squat Right
5. Clean and Press Left
6. Over Head Squat Left
7. Bent Over Row Right
8. Lunge Right
9. Bent Over Row Left
10. Lunge Left
11. Snatch Right
12. Lateral Lunge
13. Snatch Left
14. Bob and Weave
15. Swing to Row Right
16. Single Leg Deadlift Right
17. Swing to Row Left
18. Single Leg Deadlift Left
19. Bicep Curl
20. Half Squat KB Round the Legs

Thursday 26/08/10

The KBC Assault Course v2

2 minutes on each station with a minutes rest between stations.  Complete 2 laps of the circuit.  Add the weight of the KB to the number of reps on each station.  Then add up the results for each station for a total score.

Stations:

Over and Under
Step-ups with KB
Duck and Weave with KB
High Pulls
Crunch to Press