Saturday, July 31, 2010
4 rds: 20 sec on 10 sec off 1 min brk
50-yd Sprint
Shldr2Shldr (85lb SB/100lb bar)
Chins
T-Stab Push-Ups
Burpee
20/20/20/20/20/20 core
Saturday, July 31, 2010
Friday, July 30, 2010
100730
Friday, July 30, 2010
Complete for time (8:45)
1/2 mi run
2H KB clean 30
Elbow2Knee 30
Sit-outs 30
MB Split Jump 30
1/3 mi run
Rope Slams 30
30 sec rt side plank; 30 sec lft side plank
Complete for time (8:45)
1/2 mi run
2H KB clean 30
Elbow2Knee 30
Sit-outs 30
MB Split Jump 30
1/3 mi run
Rope Slams 30
30 sec rt side plank; 30 sec lft side plank
Thursday, July 29, 2010
100729
Thursday, July 29, 2010
4 Rounds for time (8:30)
Thrusters (75#) 12
Burpee 12
KB High Pull (70#) 12
Sprint (40-yd) 1
60 runches; 1 min plank; 30 crunches
4 Rounds for time (8:30)
Thrusters (75#) 12
Burpee 12
KB High Pull (70#) 12
Sprint (40-yd) 1
60 runches; 1 min plank; 30 crunches
Wednesday, July 28, 2010
100728
Wednesday, July 28, 2010
Complete for time (11:00)
Chin-ups 30
Push-ups 30
MB Reaches (12#) 15/15
40-yard DB Rack Walk (66#) 3
Run 0.50 mi
Chin-ups 15
Push-ups 15
MB Reaches (12#) 15
40-yard DB Rack Walk (66#) 3
Complete for time (11:00)
Chin-ups 30
Push-ups 30
MB Reaches (12#) 15/15
40-yard DB Rack Walk (66#) 3
Run 0.50 mi
Chin-ups 15
Push-ups 15
MB Reaches (12#) 15
40-yard DB Rack Walk (66#) 3
Monday, July 26, 2010
100726
Monday, July 26, 2010
Complete for time (6:36)
Run 0.30 mi
Elbow-to-knees 12
MB side-to-side 12
Burpee 12
Run 0.30 mi
Elbow-to-knees 10
MB side-to-side 10
Burpee 10
50 yd sprint
Elbow-to-knees 8
MB side-to-side 8
Burpee 8
1 min plank w/ 45# SB on back
Complete for time (6:36)
Run 0.30 mi
Elbow-to-knees 12
MB side-to-side 12
Burpee 12
Run 0.30 mi
Elbow-to-knees 10
MB side-to-side 10
Burpee 10
50 yd sprint
Elbow-to-knees 8
MB side-to-side 8
Burpee 8
1 min plank w/ 45# SB on back
Sunday, July 25, 2010
100725
Sunday, July 25, 2010
7 Rounds
KD Swing (blue) 10
1-Arm KB Clean/Press (blue) 5/5
1-Arm KB Row (blue) 5/5
SB walk/5 SB jump/squat 1
(50 yard walk/85lb SB)
7 Rounds
KD Swing (blue) 10
1-Arm KB Clean/Press (blue) 5/5
1-Arm KB Row (blue) 5/5
SB walk/5 SB jump/squat 1
(50 yard walk/85lb SB)
Thursday, July 22, 2010
100722
Thursday, July 22, 2010
On vacation-LBI-outside
Max rounds 15min (10 rds completed)
TStab-Push-ups 10
1 Arm KB Row (50#) 10/10
KB Swing (50#) 10
On vacation-LBI-outside
Max rounds 15min (10 rds completed)
TStab-Push-ups 10
1 Arm KB Row (50#) 10/10
KB Swing (50#) 10
Tuesday, July 20, 2010
100720
Tuesday, July 20, 2010
On vacation-LBI-outside
6 Rounds (9:00)
2KB Burpee-Deadlift (50#) 12
Push-Ups 12
1KB Split-Jumps (30#) 12
Run 0.7 mi
On vacation-LBI-outside
6 Rounds (9:00)
2KB Burpee-Deadlift (50#) 12
Push-Ups 12
1KB Split-Jumps (30#) 12
Run 0.7 mi
Monday, July 19, 2010
100719
Monday, July 19, 2010
On vacation-LBI-outside
8 Rounds (8:30)
7x KB Clean & Press
7x BW ins-and-outs
7x Recline row
On vacation-LBI-outside
8 Rounds (8:30)
7x KB Clean & Press
7x BW ins-and-outs
7x Recline row
100719
Saturday, July 19, 2010
20 sec on, 10 sec off/4 rounds
Push ups
Chins
BW ins and outs
KB hand to hand swings
Mtn climbers
30 sec bicycles
30 sec baby crunches
1 min plank
20 sec on, 10 sec off/4 rounds
Push ups
Chins
BW ins and outs
KB hand to hand swings
Mtn climbers
30 sec bicycles
30 sec baby crunches
1 min plank
Friday, July 16, 2010
100716
Friday, July 16, 2010
Garage (alone)
7 Rounds (7:10)
12x Push-ups
6x Chin-ups
12x Rope Slams
6 KB Rack Squat (30#)
Garage (alone)
7 Rounds (7:10)
12x Push-ups
6x Chin-ups
12x Rope Slams
6 KB Rack Squat (30#)
Thursday, July 15, 2010
100715
Thursday, July 15, 2010
8 rounds (7:21)
2-hand KB clean (44#) 6
Elbow-to-knees 6
Split-jumps (12# MB) 12
Monday, July 12, 2010
100712
Monday, July 12, 2010
Garage w/ Bobby
8 Rounds (14:10)
KB Thrusters (30#) 8
Recline Row 8
Plyo Push-Up 6/6
Jump Rope 40
Wednesday, July 7, 2010
100704
Sunday, July 04, 2010
Garage (alone)
6 Rounds for time (<13min)
Rope Slam 12
Recline Row 12
1 Arm KB High Pull (50#) 6/6
KB Push Press 6/6
_______________________________
KB Rack Walk 4
KB Crunches 30
Plank 1 min
Monday, July 5, 2010
Saturday, July 3, 2010
100703
Saturday, July 03, 2010
4 Rounds
T-Stabilization Push Up 20 sec
Rest 10 sec
Mountain Climbers 20 sec
Rest 10 sec
50-Yard Sprint 20 sec
Rest 10 sec
KB Ins-and-Outs 20 sec
Rest 10 sec
Recline Rows 20 sec
______________________________
crunch 20 sec; rt-side crunch 20 sec; lft-side crunch 20 sec; baby-crunch 20 sec; toe-touch 20 sec; bicycles 20 sec; robots 20 sec; plank 20 sec; left-side plank 20 sec; right-side plank 20 sec
Thursday, July 1, 2010
100701
Thursday, July 01, 2010
Driveway – alone
7 Round for time (16:40)
Run (0.50 mi)
KB Thruster 8
KB Row 8/8
Sit-outs 8
Jump Rope 20
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