02/28/2011

I.
1000m Row
30 Squats
20 PVC Rollouts
10 OHS
10 Push ups

II.
3 x
20 Full Squat Clean to Thruster (2 x 45#, 1 x 65#)
20 Pull ups

III.
100 Sit ups
20:10 x 8 KB Lifts

02/27/2011

I.
3 x 500m Row
30 Squats
20 PVC Rollouts
10 Push ups

II.
AMRAP 20 minutes
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Overhead
Total Reps = 284

III.
Stretch

02/26/2011

2K Row
3 Mile Run

02/25/2011

I.
1500m Row
30 Squats
20 PVC Rollouts
10 CF Push ups

II.
9 Deadlifts (115#)
12 Burpees
15 Wall Balls (14#/8')
Time: 5:54

III.
100 Sit ups

02/24/2011

I.
3 x
500m Row
30 Lunge Steps
20 PVC Rollouts
10 OHS

II. 5 x 5 Back Squats (125#)

III.
21-15-9
Push Press (65#)
Wall Balls
Push ups

IV.
100 Sit ups

02/23/2011

I.
1000m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
AMRAP 20 minutes
15 Box Jumps
15 Cleans (65#)
15 GHD
15 Ring Dips (red)

III.
100 Sit ups
25 Push ups

02/22/2011

I. 3 x
500m Row
30 Lunge Steps
20 PVC Rollouts
30 OHS

II.
5 x 5 Deadlifts (195#)

III.
100 Situps
35 Push ups

2000m Row
2.5 mile Run

02/21/2011

I.
500 m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
Tabata 20:10 x 8
Supermans
KB Lifts
Plank Hold
Wall Sit
L-Sit
Double Unders

III.
15 odd object Cleans
Stretch

02/20/2011

I.
1000m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
10 Kb Swings (35#)
40 Air Squats
20 KB Swings
30 Push ups
30 KB Swings
20 Burpees

III.
20:10 x 8
Partner Ball Tosses

02/19/2011

I.
1000m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
2K Row
Each row 500m, other does burpees
score = total burpees = 49
(10 minutes limit)

III.
5 x 5 Back Squats (125#)

IV.
AMRAP 10 minutes
8 Thrusters (65#)
10 Ring Push ups
REST 3 minutes
5 Clean and Jerks (85#)
7 Ring Dips

02/18/2011

90 Minutes Bikram Yoga

02/17/2011

I.
1500m Row
30 Lunge Steps
20 PVC Rollouts
10 Push ups
500m Row
30 Lunge Steps

20 PVC Rollouts
10 Push ups

II. 5 x 5 Shoulder Press (75#)

III.
21-15-9
Shoulder Press (65#)
SDLHP
Pull up
Push up
O - Bar Rollout
Time: 19:11

02/16/2011

I.
750m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
10 - 1
Front Squats (70#)
Push Presses
Time: 9:04

III.
Every 20 seconds for 5 minutes
Dead Hang Pull ups

http://www.youtube.com/watch?v=f8G3maonTUc&feature=player_embedded

02/15/2011

I.
1000m Row
20 PVC Rollouts

10 - 1
Push ups
Sit ups

II.
5 x 5 Front Squats (105#)

III.
"Christine"
3 Rounds
500m Row
12 Deadlifts (135#)
21 Box Jumps

02/14/2011

I.
500m Row
100 Jump Ropes
30 Squats
20 PVC Rollouts
10 Push ups

II.
Clean and Jerk
3-3-2-2-1-1 (110#)

III.
Tabata 20:10 x 8 GHD Sit ups
50 Sit ups

02/13/2011

I.
Tabata 20:10 x 8
Jump Rope
Squats
Jumping Jacks
Sit ups

II. 5 x 5 Back Squats (115#)

III.
On a 2 minute running clock:
3 x 30 Wall Balls
3 x 50 Squats
3 x 30 KB Sit ups
1 x Plank Hold

02/12/2011

I.
1000m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
10 - 1
Deadlifts (135#)
St ups

III.
"The Chief"
5 x 3 min max reps, 1 min rest
3 Cleans (95#)
6 Push ups
9 Squats

02/11/2011

I.
500m Row
30 Squats
20 PVC Rollouts
10 OHS

II.
EMOTM 25 minutes
5 DB Push Presses (20#)
5 DB Front Squats
5 DB Romanian Deadlifts

III.
25 Chest Press Wipers

02/10/2011

1000m Row, 10 Manmakers
  900m Row,   9 Manmakers
  800m Row,   8 Manmakers
  700m Row,   7 Manmakers
  600m Row,   6 Manmakers
  500m Row,   5 Manmakers
  400m Row,   4 Manmakers
  300m Row,   3 Manmakers
  200m Row,   2 Manmakers
  100m Row,   1 Manmaker

02/08/2011

I.
500M Row
2 Rounds
30 Squats
20 PVC Rollouts
10 Pushups

II.
10 - 1
Pull ups

III.
AMRAP 20 minutes
500m Row
Frog Complex = Squat Clean + Thruster + Back Squat + Push Press

02/07/2011

I.
1500m Row
30 Squats
20 PVC Rollouts
10 Push ups

II.
150 Wall Balls

III.
50 of Each
R Pistol
Ring Rows
L Pistols
Ring Dips

2000m Row
2.5 mile Run (intervals)

02/06/2011

I.
1500m Row
3 Rounds
30 Lunge Steps (15# KB)
20 PVC Rollouts
10 Push ups

II.
5 x 5 Front Squats (100#)

III.
20 min AMRAP
In teams of 4, each member spends one minute @ each station then rotates:
1) Power Cleans (65#)
2) O-bar Rollouts
3) Burpees
4) REST

02/05/2011

I.
2 x 500m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
5 x 5 Deadlifts (185#)

III.
15 min. AMRAP
KB Swings (53#)
Row (Calories)
You and your partner can either row or do swings, only score points when someone is rowing.
Score= calories + swings

02/04/2011

90 minutes Bikram Yoga

2K Row
3 Mile Run

02/02/2011

I.
500m Row
30 KB Swings
30 Figure 8
30 Halo
30 Hot Potatoes

II.
3 Rounds
20 Flip Squats
15 KB Cleans (R/L)
15 KB Snatches (R/L)
20 Deck Squats
20 Push Presses
1 lap KB Swings
Time: 28:42

III.
Stretch

02/01/2011

I.
1500m Row
2 rounds
30 Squats
20 PVC Rollouts
30 OHS

II.
5 x 5 Shoulder Press (75#)

III.
18-15-12-9-6-3-1
SDLHP (65#)
Sit ups
KB Swings (35#)
1 Clean and Jerk between each movement