November 2011 Blog Posts (23)
November 30, 2011
AMRAP, 20 Minutes:
1/4 Mile Run
50 Pushups
50 Crunches
Added by The Cadre on November 30, 2011 at 5:00am — No Comments
November 29, 2011
(1) 5x5
Military Press
Weighted Chinup
(2) 5x5:
Squat Clean
30 Seconds Plank
(3) 20-15-10
Kettlebell Swing
Pushups
Added by The Cadre on November 29, 2011 at 5:00am — No Comments
November 26-27, 2011
REST (or make-up)!
Added by The Cadre on November 26, 2011 at 8:06am — No Comments
November 25, 2011
(1) 5x5:
Bench Press
Weighted Chinup
(2) 5x5:
Back Squat
Sumo Deadlift
(3) 3x:
10 Barbell Rollouts
50 Flutterkicks
Added by The Cadre on November 25, 2011 at 3:00am — 1 Comment
November 24, 2011
REST (go eat some turkey)
Added by The Cadre on November 24, 2011 at 3:00am — No Comments
November 23, 2011
(1) 5x5 Squat Clean
(2) 5x5:
Military Press
Clean Pull
(3) 10x:
10 Pullups
10 Pushups with feet elevated
Added by The Cadre on November 23, 2011 at 3:00am — No Comments
November 21, 2011
(1) 5x5:
Bench Press
Bent Row
(2) 5x5:
Back Squat
Romanian Deadlift
(3) 3x:
1 Minute Plank
40 Situps
50 Flutterkicks
Added by The Cadre on November 21, 2011 at 3:00am — No Comments
November 18, 2011
(1) 10x:
30 Seconds Pullups
30 Seconds Rest
(2) 10x:
30 Seconds Burpees
30 Seconds Rest
Added by The Cadre on November 18, 2011 at 3:30am — No Comments
November 17, 2011
(1) 5x:
5 Bench Press
(2) 5x:
5 Back Squat
5 Deadlift
(3) 3x:
50 Situps
1 Minute Plank
Added by The Cadre on November 17, 2011 at 3:30am — No Comments
November 15, 2011
(1) 5x5 Squat Clean. Increase weight each round.
(2) 5x5:
Military Press
Clean Pull
Increase weight each round
(3) 5x:
40-50 Pushups
15-20 Pullups
Added by The Cadre on November 15, 2011 at 3:30am — No Comments
November 12-13, 2011
REST (or make up)
Added by The Cadre on November 12, 2011 at 3:57am — No Comments
November 11, 2011
(1) 5x:
5 Bench Press
5 Weighted Chinup
(2) 5x:
5 Back Squat
5 Deadlift
(3) 3x:
50 Situps
50 Flutterkicks
Added by The Cadre on November 11, 2011 at 12:30am — No Comments
November 9, 2011
(1) 5x:
5 Squat Clean
(2) 5x:
5 Military Press
5 Clean Pull
(3) 3x:
Max Pushup
Max Pullup
Added by The Cadre on November 9, 2011 at 12:30am — No Comments
November 8, 2011
15 Minute Run- how far do you get?
Added by The Cadre on November 8, 2011 at 12:30am — 1 Comment
November 7, 2011
(1) 5x:
5 Bench Press
5 Bent Row
(2) 5x:
5 Back Squat
3 Deadlift
(3) 3x:
1 Minute Plank
50 Flutterkicks
Added by The Cadre on November 7, 2011 at 12:30am — No Comments
November 4, 2011
Added by The Cadre on November 4, 2011 at 4:23am — No Comments
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