Tuesday Jan. 24 2012 LSRF Workout

Swiss bar wide grip bench press with chains 5 x 3

A1. C2B pull ups 3 x 20

A2. 1 arm D.B.O.H . press 3 x 10

B1. D.B. bent rear delt raise 3 x 15

B2. Rev. grip push up 3 x 20

C1. Tricep work 3...

Monday Jan. 23 2012 LSRF Workout

B.B. thruster 3 x 20

A1. Low bar prowler sprint 3 x 50yd

A2. Sumo D.L. 3 x 10

AMRAP in 12 min. of:

Box jump x 8

K.B. American swing x 10

Jumping split lunge x 12

Thursday Jan. 19 2012 LSRF Workout

Band bench press 8 x 3

A1. Close grip chin up 3 x 12

A2. Seated D.B.O.H. press 3 x 12

Buy in of- Push ups x 50

Then do 4 rounds of:

K.B.S.D.L.H.P. x 10

K.B. push press right arm x...

Wednesday Jan. 18 2012 LSRF Workout

Run x 5k

Burpee x 100

D.U. x 200

Tuesday Jan. 17 2012 LSRF Workout

B.B.O.H. press x 1rm

A1. Dbl. K.B. bent row 3 x 20

A2. Wide grip bench press 3 x 10

B1. B.B. upright row 3 x 20

B2. Weighted dips 3 x 10

C1. Tricep work 3 x 20

C2. Ab work 3 x 20