20130213

21-15-9

Burpees
L pullups
Ring dips

20130212

Deadlift

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

then

10 rds:
Row 250m
45 secs rest

20130211


"Tabata something else"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

20130208

For time:

21-15-9
Deadlift 225lb
Handstand pushups

and

Run 4 x 800m sprints
90 secs active recovery between each sprint

Pace should be 1/2 of desired 1 mile time

20130207

Overhead Squat
3-3-3-3-3

then
For time:
10 KB swings
1 Burpee
10 KB swings
2 Burpees
10 KB swings
3 Burpees
10 KB swings
4 Burpees
...continue until you complete 10 KB swings and 10 Burpees

20130205

Three rds for time:

50 Double unders
20 Wallball 2 for 1's, 20lb

20130204

8 rds:

185 lb front squat, 3 reps
Row 250m
7 strict pullups