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