January 2009
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|---|
|
|
|
|
1
|
2
|
3
|
4
|
5
Paddle Wkout
|
6
CFit
|
7
Kbell
|
8
|
9
Run Wkout
|
10
|
11
|
12
Paddle Wkout
|
13
CFit
|
14
Kbell
|
15
|
16
Run Wkout
|
17
|
18
|
19
Paddle Wkout
|
20
CFit
|
21
Kbell
|
22
|
23
Run Wkout
|
24
|
25
|
26
Paddle Wkout
|
27
CFit
|
28
Kbell
|
29
|
30
Run Wkout
|
31
|
February 2009
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|---|
1
|
2
Paddle Wkout
|
3
CFit
|
4
Kbell
|
5
|
6
Run Wkout
|
7
|
8
|
9
Paddle Wkout
|
10
CFit
|
11
Kbell
|
12
|
13
Run Wkout
|
14
|
15
|
16
Paddle Wkout
|
17
CFit
|
18
Kbell
|
19
|
20
Run Wkout
|
21
|
22
|
23
Paddle Wkout
|
24
CFit
|
25
Kbell
|
26
|
27
Run Wkout
|
28
|
March 2009
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|---|
1
|
2
Paddle Wkout
|
3
CFit
|
4
Kbell
|
5
|
6
Run Wkout
|
7
|
8
|
9
Paddle Wkout
|
10
CFit
|
11
Kbell
|
12
|
13
Run Wkout
|
14
|
15
|
16
Paddle Wkout
|
17
CFit
|
18
Kbell
|
19
|
20
Run Wkout
|
21
|
22
|
23
Paddle Wkout
|
24
CFit
|
25
Kbell
|
26
|
27
Run Wkout
|
28
|
29
|
30
Paddle Wkout
|
31
CFit
|
|
|
|
|
April 2009
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|---|
|
|
|
1
Kbell
|
2
|
3
Run Wkout
|
4
|
5
|
6
Paddle Wkout
|
7
CFit
|
8
Kbell
|
9
|
10
Run Wkout
|
11
|
12
|
13
Paddle Wkout
|
14
CFit
|
15
Kbell
|
16
|
17
Run Wkout
|
18
|
19
|
20
Paddle Wkout
|
21
CFit
|
22
Kbell
|
23
|
24
Run Wkout
|
25
|
26
|
27
Paddle Wkout
|
28
CFit
|
29
Kbell
|
30
|
|
|
May 2009
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|---|
|
|
|
|
|
1
Run Wkout
|
2
|
3
|
4
Paddle Wkout
|
5
CFit
|
6
Kbell
|
7
|
8
Run Wkout
|
9
|
10
|
11
Paddle Wkout
|
12
CFit
|
13
Kbell
|
14
|
15
Run Wkout
|
16
|
17
|
18
Paddle Wkout
|
19
CFit
|
20
Kbell
|
21
|
22
Run Wkout
|
23
|
24
|
25
Paddle Wkout
|
26
CFit
|
27
Kbell
|
28
|
29
Run Wkout
|
30
|
31
|
|
|
|
|
|
|
|
|
|
| Run Wkout | | All done in circuit | | 2 miles for speed | 4x12 | Barbell bent-over rows | | 4X12 | Pull-ups | | 4x20 | Push-ups | | 4X12 | Dips | | 4X12 | Dumbell curls | | | | Paddle Wkout | | All done in circuit | | 15 min for speed | | 4x10 | Front-squats | | 4x10 | Cleans | | 4x10 | Lunges | | 4X20 | Box-jumps | | | | CFit | | 20 sets in 20 min | | 20x5 | Pull-ups | | 20x10 | Push-ups | | 20x15 | Body squats | | | | Kbell | | Done in sequence for time | | 3x10 | Lunges | 3x10 | Squats | 3x10 | Figures of 8s | 3x15 | Swingers | 3x10 | Cleans | 3x10 | Presses |
|
|