100930

Thursday, September 30, 2010

AMRAP 15 mins (9 rds)

10 kb swing 50#

10 box jumps 24”

10 push press 115#

100929

Monday, September 29, 2010

10 rounds (8:20)

15 deadlifts 135#

15 push-ups

100928

Tuesday, September 28, 2010

800m run

7 rds

7 bench press (185/255/255/255/255/225/185)

7 kb burpee/deadlift 32kg

20sec bicycle/20sec plank x3

100926

Sunday, September 26, 2010

6 rounds

8 kb hi-pull 32kg

12 wall ball 20lb

8 t-stab push-ups

12 rope slams

1 min plank x 2

100925

Saturday, September 25, 2010

20sec on 10sec off 4rds then 800m run

kb snatch 50#, 28kg

bw ins-and-outs

pull ups

push ups

burpees

30sec bicycle; 30sec plank

100924

Friday, September 24, 2010 (20:36)

400m run before & after

6 rounds:

8 bench press

8/8 1-arm kb clean-squat

8 recline ring rows

8 mountain climbers

100921

Tuesday, September 21, 2010

3 rounds (20:15)

400m run

30 ring push ups

15/15 1-arm kb row 28kg

50yd walking lunge 45/35#

30 rope slams (21:50)

100920

Monday, September 20, 2010

12:12

7 rounds:

8 push press 115#

8 box jumps 24”

8 kb swings 28kg

8 knees2elbows

3 kb rack-walk 50# (15:53)

100919

Sunday, September 19, 2010

10:12

800m run

30 band presses

30 kb swings 28kg

30 mb reaches 12#

20sec plank; 20sec side/side plank x2

100918

Saturday, September 18, 2010

10:33

3 rounds

Run 400m

15 thrusters 95#

15 pullups

100916

Thursday, September 16, 2010

4 rounds (8:45)

Sprint 50yds

12 kb swing 50#

12 sb squat-jump 60#

12 burpee

12 t-stab push up

1min plank

100915

Wednesday, September 15, 2010

9:43SH, 17:30BR

7 rds for time

6 cleans 115#

6 ring dips

6 box jumps 24”

6 rope slams

100913

Monday, September 13, 2010

10:40

800m run

50 recline row

50 burpees

5 o/h kb rack walk w/clean&press 50#/30m

30sec plank/20sec side planks x2

100912

Sunday, September 12, 2010

10:40

1,000m run

20 t-stab push ups

15/15 KB snatch 50#

40 MB split jumps

400m run

20 t-stab push ups

15/15 KB snatch 50#

40 MB split jumps

20sec bicycle/20sec baby crunch x2

100910

Friday, September 10, 2010

AMRAP 15:00 (10rds)

12 push press 95#

12 MB reach 12#

1 KB rack walk 28kgx2

20/20/20 core set

100909

Thursday, September 9, 2010

8:45SH 15:20BR

400m run

25 ring push ups

25 wall ball

25 kb swing 50#

400m run

15 ring push ups

15 wall ball

15 kb swing 50#

100908

Wednesday, September 08, 2010

9:33

800m run

20 pull-ups

20 t-stabilization push-ups

20 burpees

75m run

15 pull-ups

15 t-stabilization push-ups

15 burpees

75m run

10 pull-ups

10 t-stabilization push-ups

10 burpees

30 rope slams

100907

Tuesday, September 07, 2010

7 rds

Bench press 215#                                 7

Mtn climbers                                          7

Single-arm KB clean-squat 22kg           7/7

500m run

30 ropeslams        

1min plank

100906

Monday, September 06, 2010

7 rds (12:01)

Pull Ups                                                  8

KB Squat 28kg                                       8

T-Stab Push Ups                                   8

Burpee                                                    8

1min plank

100904

Saturday, September 04, 2010

3 rds 20sec on/10 sec off

800m run

10 of everything

Pull Ups

Push Ups

Mtn Climbers

KB Snatch

SB Jump Squat

20/20/20……….

Friday, September 03, 2010

7 rounds (14:30)

Pull ups                                                  7

Burpee                                                    7

Rope slams                                            7

KB swings 28kg                                     7

Wall ball 20#                                          7

100902

Thursday, September 02, 2010

14:07 before run; 19:05 after

6 rounds

Ring push ups                                       8

Box jumps 24”                                        8

Snatch 95#                                             8

KB rack walk 50#                                   1

800m run