20130201

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

20130131

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

20130130

Run 8 x 400m sprints
90 seconds of active recovery between sets; i.e. light jog

Target pace should be 1/4 of 1 mile goal.

Ex: Desired 1 mile time is 6:00, then 400m time should be 1:30

20130129

Complete either 100 reps or 30 mins of work, whichever comes first

Curtis P's @ 75lbs

Curtis P= Power Clean + right leg lunge + left leg lunge + push press

http://www.youtube.com/watch?v=uLff8fhPIQg

20130128

20 min AMRAP

5 chest to bar pull ups
10 ring dips
95 lb overhead squat, 15 reps

20130125

Three rounds for time of:
Run 800 meters
Rest 2 minutes

20130124

Tabata Circuit-

8 or 16 mins total, adjust as needed

GHD sit ups
Rope Work
Hammer swings
5m Shuttle run

Shuttle run should be 5m sprints back and forth for the 20s work duration

Pick one rope workout from the link below or choose a few and mix it up a bit:

http://www.youtube.com/watch?v=9Q1HqE8NuF0

20130123

Run 10k

20130122

21-15-9

Power clean @ 135lb
Ring dips

20130121

Push Press

2-2-2-2-2-2-2-2-2-2

then

For time:

Run 400m
40 KB swings @ 1.5 pood
30 pullups
20 KB swings @ 1.5 pood
10 pullups
Run 400m

20130118

Five rounds for time:

500m row
135 lb thruster, 8 reps

20120117

Front Squat

3-3-3-3-3

then

Run 4 x 800m

Target pace should be half of  desired 1 mile pace.
If desired 1 mile pace is 6:00, then 800m pace is 3:00.

20130116

Five rounds for max reps:

Body weight Bench Press
Pull ups
Double unders, unbroken

20130115

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

20130114

"Cindy"

5 Pullups
10Pushups
15 Squat

or

"Fran"

21-15-9

95lb Thruster
Pullups

20130111

15 min AMRAP:

155 lb Deadlift, 9 reps
12 push ups
15 box jumps

20130110

Thrusters:

3-3-3-3-3-3-3

20130109

Overhead Squat:

1-1-1-1-1-1-1

and

Ten rds for time:

Run or row 100m
90 secs rest

20130108

For Time:

Run 1 mile
25 pull ups
25 GHD situps
25 Hammer swings
25 Burpees
Run 1 mile

20130107

Four rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
10 Burpees

20130104

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

20130103

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20130102

For time:

Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball