09/28/09

I – AMRAP – 5 min
100 Jump Ropes
25 Flutter Kicks
25 Squats
1 minute rest
II – AMRAP – 10 min
20 KB Swings20 Push Press
20 Sit Ups
1 minute rest
III – AMRAP – 5 min
10 Push Ups
10 Weighted Lunges
10 Ring Dips
1 minute rest
IV – AMRAP – 10 min
20 Cleans (use same bar from push press)
20 O-Bar Rollouts
20 Front Squats
1 minute rest
V – AMRAP – 5 min
10 Goblet Squat
10 KB Situps
10 KB Snatchs (5 left 5 right)

09/25/09

Tabata
45:15 x 5
Flutter Kicks
Jump Ropes
Weighted Step ups
KB Sit ups
KB Swings
KB Push Presses
Squats
Plank Hold

I love tabatas, you can get a great workout in within a prescribed time frame.

09/24/09

Run
800 x 2
1 = 3:39
2 = 3:51
Tabata Sprints
20:10 x 4

09/23/09

I.
30 Squats
20 Push ups
800m run
20 Push ups
30 Squats

II.
400m run
20 weight burpees (25# db)
50m broad jumps
50m lunge steps
200 jump ropes
200m run
30 Push ups
50 Weighted DB Squats (25#)
Time 15:25

III.
AMRAP 10 minutes
10 KB Sit ups
10 Pull ups

9/21/09

I.
3 rounds
20 3-count Mountain Climbers
15 Push ups
10 Sit ups
5 Burpees

II.
21-15-9
Pull ups
DB Thrusters (20#)
KB American Swings (16kg)
Wall Balls (14#)
Time: 14:19
I was feeling quite fatigued today.

III.
45:15 x 3
Leg Throws
45:15 x 4
Flutter Kicks

09/20/09

Revolution
20 minute spin
4 rounds
200m run (ugh, legs were shot)
10 KTE
20Burpees
30 Air Squats

Stretching with Sandy did wonders to relieve soreness.

09/19/09

15K Kensington Challenge
Time: 1:25:47

09-16-09

I.
AMRAP 10 minutes
10 Goblet Squats
10 American KB Swings
10 KB Situps

II.
10 - 1
KB Swings
KB Clean and press
Goblet Squats
Time: 17:00

III
AMRAP 10 minutes
100m sprint
5 KB Burpees
5 KB Push Presses

IV.
30:15 x 2
Plank Hold
Flutter kicks
Back Extention

09-15-09

I.
20 minute spin

II.
10-1
Clean and Jerk (65#)
Ring Push ups
100m run
Time:15:40

III
Stretch

09/14/09

I.
Ladder 1 -5
Burpee
Squat
4 count Flutter Kick

II.
7 x 7
Deadlift
SDLHP
Squat Clean
Push Jerk
OHS
Back Squat
Use 65# bar
Completed 5 rounds

III.
Stretch

09/12/09

Dances with Dirt
100K Team Relay
6 miles
1.3 miles
4.2 miles

09/09/09

I.
4 Rounds
100m run
5 Burpees
10 American KB Swings
20 Squats

II.
1200m run w/14# med. ball
5 rounds
Wall Balls
Med. Ball Situps
Med. Ball Squat Clean
1200m run w/14# med ball
Time: 24:41
Killer wod. There is no good way to carry a med ball while running.

III.
Stretch

09/08/09

I.
45:15 x 4
KB Swings
Goblet Squats
KB Sit ups
Push ups

II.
Shoulder Press 1-1-1-1-1 (max. 95#)
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

III.
Stretch

09/07/09

I.
800m run
25 PVC rollouts
25 Squats

II.
400m run
25 Plyo push ups
50 Box Jumps
25 Knees to Elbows
50 Squat Thrusts
25 Push ups

50 Air Squats
25 Dead Hang Pull ups (red band)
50 OH Lunge Steps (25# DBs)
25 Box Dips
400m run
Time: 28:41

III.
400m run
Stretch

09/05/09

45 minute Spin

I.
800m run
21-15-9
Squats
Push ups
Sit ups
800m run

II.
"Melissa"
5 rounds
20 Burpees
10 Pull ups
Time: 14:39

III.
100 total partner med ball situps

09-04-09

I.
800m run
30 Squats
20 Push ups
10 PVC Rollouts
400m run
20 Squats
10 Push ups
5 PVC Rollouts

II.
EMOTM
3 Handstand Push ups
3 Hang Power Snatches

III.
20 O-bar Rollouts

09-02-09

I.
400m run
4 rounds
10 Burpees
20 Squats

II.
"Feng"
150 Wall Balls
150 Weighted Step ups (25# DB)
Time: 21:15

III.
30 ab throw downs

09-01-09

I.
4 rounds
25 KB Swings
15 Squats
10 Pull ups
50m run

II.
21-18-15-12-9-6-3
Burpee Box Jumps
100m Sprint 100m easy jog between rounds
Time: 22:19

III.
5 x 5 Front Squats