100630

Wednesday, June 30, 2010

Run (0.40 mi)

Push Up                                                  30

Chin Up                                                  30

KB Clean/Snatch                               15/15

Overhead KB Walk                                                  6

100629

Tuesday, June 29, 2010

Driveway w/ Bobby

6 Rounds for time (12 min)

KB Swings (50#)                                    12

T-Stabilization Push Ups                      12

KB Lunge (50#)                                      6/6

KB Rack Walk (50#)                                1

Plank                                                        1 min

100628

Monday, June 28, 2010

Run (0.4 mi)

5 Rounds for time (<13 min):

Recline Row                                          12

Burpee                                                    12

MB side-2-side                                      12

Sandbag walk (85#)                                1

1 round of 30 rope slams

30 sec KB Crunch/30 sec Plank;

20 sec KB Crunch/20 sec Plank

100624

Thursday, June 24, 2010

7 Rounds:

8x Barbell Clean & Press (95#)                  

8x Mountain Climbers                                                

8x Elbow-to-Knee                                       

1x KB Rack Walk, 28kg

100623

Run 800m

50x Rope Slams                                            

40x Chin Ups                                                                 

30x T-Stabilization Push-Ups                       

20x Burpee/KB High-Pull (blue)    

30-sec rt-side plank

30 sec lft-side plank

100619

Saturday, June 19, 2010

 run 800m then

30x 2-Hand DB Snatch (40#)                        

40x T-Stabilization Push-Up                         

50x 2-Hand DB Split-Jump (35#)                 

100618

Friday, June 18, 2010

6 Rounds for time (alternate w/ partner):

12x KB Swing, 28kg                                   

12x Push-ups                                                                 

6x right arm Bottoms-Up KB Clean, 24kg              

6x left arm Bottoms-Up KB Clean, 24kg 

50 yard sprint                                                      

100617

Thursday, June 17, 2010

7 Rounds for time:

8x DB Push Press (40#)                             

8x Body Weight Ins-n-Outs                      

8x Recline Row                                          

8x Sit-Outs