100831

Tuesday, August 31, 2010
(11:10)
3 rounds:
Bench (215#) 6
KB swing (American) 6
Recline row 6
800m run
Bench (215#) 6
KB swing (American) 6
Recline row 6
30 KB crunches; 30sec plank

100830

Monday, August 30, 2010
(7:03)
Run 1/3 mi
Pull ups 20
Burpee 20
Run 1/3 mi
Pull ups 15
Burpee 15
Run 50 yrds
Pull ups 10
Burpee 10
2 sets of: 20 sec plank/20 sec side plank/20 sec side plank

100829

Sunday, August 29, 2010
7 rounds (9:45)
KB snatch (50#) 6/6
Elbow2Knee 6
Sprint 1
30 sec kb crunch (30lb); 30 sec bicycle x3

100828

Saturday, August 28, 2010
2 rds 30sec on, 10sec off, FS run in between, then 10 of each:
BW ins and outs
Recline rows
T-Stab push-ups
Burpees
KB swing 28kg
30sec bicycles; 30sec plank

100827 II

8/27/10 @ gym (did not go)
AMRAM in 8 min
2H KB cleans 8
Push-ups 8

100827

Friday, August 27, 2010
6 rounds (12:09)
Bench (225x2;215x4) 5
KB snatch (50#) 5/5
Mtn climbers 10
Sprint 1
25 elbow2knee

100824

Tuesday, August 24, 2010 (15:50)
3 Rounds:
50 Jump and touch (12” )
40 Air Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
20 Rope Slams
15/15 1-Arm KB High Pull

100823

Monday, August 23, 2010
8:40
KB snatch 50# 25/25
Swimmers 40
24’ box jumps 30
800m run 1
30 kb crunch (16kg); 1:30 plank

100820

Friday, August 20, 2010
7 Rounds (8:50)
KB Clean (28kg) 3
KB Push Press (28kg) 3
KB Rack Squat (28kg) 3
800m run
Rope Slams 30
30 sec bicycle; 30 sec baby crunch; 30 sec plank

100819

Thursday, August 19, 2010
AMRAP 15 min (10)
KB swing 8
T-stab pushups 8
BW ins and outs 8
Elbow2Knees 8
50 yd sprint

100818

Wednesday, August 18, 2010
8:56
Push ups 30
Pill ups 30
BW ins&outs 30
800m run
Push ups 15
Pill ups 15
BW ins&outs 15
KB rack walk (28kg) 2
1 min plank

100817

Tuesday, August 17, 2009
3 rounds:
Bench Press (135/185/185) 10
KB Snatch (50#) 5/5
Mtn Climbers 10
‘skank’ run 0.80mi
3 rounds:
Bench Press (225/235/225) 5
KB Snatch (50#) 5/5
Mtn Climbers 10
30 sec bicycle/30 sec plank

100815

Sunday, August 15, 2010
7 rounds (10:30)
1 arm Kb clean/swing 6/6
Kb split jump 6
t-stab pushups 6
40 yd sprint 1
30 sec bicycle; 30 sec plank x 2

100814

Saturday, August 14, 2010
16:37
run 800m
7 rounds
kb swing 28kg 8
knee2elbow 8
pushpress 135# 8
burpee 8

100813

Friday, August 13, 2010
Fran (3:53)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
6 rounds (8:35)
Barbell Clean (95#) 8
Push Up 8
KB Rack Walk (50#/40yd) 1
Rope Slams (1 rd) 30
30 KB Crunch (30#); 1 min plank

100811

Wednesday, August 11, 2010 (21:57)
7 Rounds
Bench Press (185#) 7
KB Swing (28 kg) 7
Pull-Ups 7
Burpee 7
KB o/h RackWalk (50#) 1

100809

Monday, August 09, 2010 (9:03)
3 Rounds for time:
1/3 mi run
Recline Row 12
B/U KB Clean (44#) 12/12
MB Split-Jump (12#) 12
30 sec bicycle; 1min plank

100808

Sunday, August 08, 2010
½ mi run
2KB-Burpee Deadlift (32 kg) 40
T-Stab Push Ups 40
OH 2KB Rckwlk/3 Shldr Press 50# 5
30 KB crunch (30#); 1 min plank

100807

Saturday, August 07, 2010
20 sec on, 10 sec off; 4 rounds
Pull-ups
Push Ups
Mountain Climbers
KB Snatch (50#)
Sprint
MB Side2Side (12#)
30 sec bicycle, 30 sec plank x 30.

100805

Thursday, August 05, 2010 (8:08)
0.5mi run
Push Press (95#) 40
Mountain Climber 40
0.3mi run
Knees2Elbows 15
Swimmers 30
Knees2Elbows 15
30 sec crunches; 1 min plank

100804

Wednesday, August 04, 2010 (home)
7 Rounds (7:48)
Chins 8
Push-Ups 8
KB Ins and Outs (30#) 8
55 yard sprint 1
30 bicycles; 30 robots; 1 min plank

100803

Tuesday, August 03, 2010 (home)
15:27
KB Swing (50#) 50
Knees2Elbows 50
1H B/U KB Tri-Thrusters (50#) 50
Rope Slams 50
½ mile run
1 min crunches; 1 min plank

100801

Monday, August 2, 2010
For time (11:07)
0.3mi run
7 Rounds:
Box Jump (24”) 7
KB Swing (62lb) 7
Recline Row 7
0.30mi run
30 sec bicycle; 30 sec plank