03/31/2011

I. AMRAP 10 Minutes
10 Squats
  5 Push ups
15 Sit ups
250m Row

II. 10 x 10
Wall Balls (14#)
Burpees
Lunges
Squats
Push ups
Time: 28:00

III. Stretch

2/29/2011

I. AMRAP 10 Minutes
   20 Squats
   20 GHD Sit ups
   20 Mt. Climbers
   10 PVC Rollouts

II. For Time
30 Walls Balls
 5 Shoulder Presses (55#)
30 Double Unders
 5 Shoulder Presses
30 Wall Balls
 5 Shoulder Presses
30 Double Unders

III. Tabata 30:15 x 4
Plank Hold
Flutter Kicks
Sit ups
Handstand Holds

2/28/2011

I. 1000m Row
    25 GHD Sit ups
    20 Squats
    Double unders

II. EMOTM 25 minutes
     5 OHS (40#)
     5 Push ups

III. Stretch

03/27/2011

Filthy Fifty
50 of each movement
Box Jumps
Jumping Pull ups
KB Swings
Push Presses
KTE
GHD Back Extensions
Lunge Steps
Wall Balls
Burpees
Double Unders
Time: 28:20

03/09/2011

I. 1500m Row/30 Squats/20 PVC Rollouts
   1250m Row/20 Squats/20 PVC Rollouts
   25 Burpees

II. 21-15-9
Deck Squats
KB Swings
Burpees
Time: 10:10

III. EMOTM for 10 minutes
5 DB Thruster (25#)
5 Sit ups

03/03/2011

I.
2000m Row/30 Squats/20 PVC Rollouts/20 OHS
1000m Row/30 Squats/20 PVC Rollouts/20 OHS
500m Row/30 Squats/20 PVC Rollouts/10 OHS

II.
100 Sit ups
Tabata 20:10 x 8
Plank Hold
Leg Lifts

III.
Stretch

03/01/2011

I.
2K Row
30 Squats
20 PVC Rollouts
30 OHS

II.
400m DB Farmers carry and thruster
Every 10m complete 1 thruster
Rx = 30# DB
Time: 8:59

III.
100 Situps