Wednesday, June 30, 2010

100630

Wednesday, June 30, 2010
Run (0.40 mi)
Push Up                                                  30
Chin Up                                                  30
KB Clean/Snatch                               15/15
Overhead KB Walk                                                  6

Tuesday, June 29, 2010

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

Monday, June 28, 2010

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

Thursday, June 24, 2010

100624

Thursday, June 24, 2010
7 Rounds:
8x Barbell Clean & Press (95#)                  
8x Mountain Climbers                                                
8x Elbow-to-Knee                                       
1x KB Rack Walk, 28kg

Wednesday, June 23, 2010

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

Saturday, June 19, 2010

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#)                 

Friday, June 18, 2010

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                                                      

Thursday, June 17, 2010

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