1B) Dips – 5 x 3

1C) Upper Body Step Ups – 5 x 6/6

~~~

2A) Scissor Jumps 4 x 10/10

2B) Jumping Pull Ups 4 x 20

2C) Double DB Cleans 4 x 10

Perform each exercise for 30 seconds.  Complete each round with a garage run.  Rest 60 seconds between rounds.  If you are one of the faster runners, do some active rest with boot-strappers and spider lunges, while everyone finishes up.

• Single Leg Reaches L
• Single Leg Reaches R
• Lateral Lunges L/R (alternating sides 60 seconds)
• T Stabilization Push Ups
• Deep In and Outs
• Garage Run

4 Rounds

1B) Box Jumps 10-5-10-5

2A) Snatches 4 x 8/8

2B) Suitcase Deadlift 4 x 4/4

3A) Russian Twists 3 x 6/6

3B) Paloff Press 3 x 12/12

1B) Plank 5 x 30sec

Res 60 seconds between rounds.

~~~~~~~~~~~~~~~~~~~

2A) MB Swings 4 x 20

2B) Sit Ups 4 x 10

2C) Threaded Lunges 4 x 10/10

2D) Horizontal Flutter Kicks 4 x 20

1A) Pull Ups 4 x 5

1B) Ring Rows 4 x 10

1C) Push Ups 4 x 10

1D) Vertical Press 4 x 5/5

2A) Lateral Lunges 4 x 8/8

2B) Step Ups 4 x 8/8

2C) MB Hip Bridges 4 x 8/8

2D) Lateral Cone Jumps 4 x 8/8

• Ring Rows
• Sandbag Bear Hug Squats
• Kettlebell Swings
• Resistance Band High Knee Running
• Four Corners Drill

Molly hits some snowy trails, and still has that smile on her face!

Thursday’s Workout

• 1A) Snatches 5/5, 5/5, 3/3, 3/3, 3/3, 1/1, 1/1
• 1B) Goblet Squat 5, 5, 3, 3, 3, 1, 1

Increase the weight on each set.

• 2A) Pull Ups 5 x 5
• 2B) Weighted Walking Lunges 5 x 5/5

• 3A) Vertical Press 3 x 6/6
• 3B) Super Plank 3 x 6/6

• Lateral Bounding
• Split Squat Band Rows
• Agility Ladder Drills
• Single Leg Reaches, alternate legs on even and odd rounds
• Kettlebell Upper Cuts

Anyone who is interested, a few people from Urban Athlete are headed out to the Philadelphia Rock Gym in Oaks, PA on Thursday night to do some rock climbing.  Estimated arrival time is 5:30pm.

1A) Box Jump 10, 8, 6, 4, 2

1B) Deadlift 10, 8, 6, 4, 2 (try increasing the weight each set)

2A) High Pulls 4 x 8/8

2B) Pull Ups 4 x 8

3A) Flutter Kicks 3 x 12/12

3B) Sit Ups 3 x 12

3C) Contra-lateral Push Ups 3 x 12

then…

5 Rounds with good form at your own pace of:

• 10/10 Ring Pulls
• 20 Jumping Pull Ups
• 10 Squat Thrusts
• 10/10 Lateral Step-Ups

Greg is making another service trip to Tijuana this month, from March 13-20, 2010.

This is a message he’s asked us to post for him…

During my week off of school, I will be working with Esperanza International, an organization that helps impoverished families in Tijuana neighborhoods to construct houses. To raise money for the trip and building supplies we’re selling t-shirts with a list of our sponsers on the back. A minimum of $25 gets your name on the shirt. Another $5 gets you a shirt. Individual t-shirts are $15.  And any amount is much appreciated. If you’d like to donate please makes checks out to Arcadia University/ASB/Tijuana and put my name in the memo line. If you leave a check at the gym I will be able to pick it up there. I appreciate your help and thank you in advance for supporting the effort to help the people of Tijuana.