05/30/2012

I. 1200m Run
2 x 10 Squats/ 10 PVC Rollouts

II. 100 Goblet Squats (25# KB)
80 KB Swings
60 KB Sit ups
40 KB Snatches
20 Windmills
10 KB Burpees
Time:16:30

III. 400m Run

05/29/2012

I. 1200m Run

II. Shoulder Press
5 x 3 (95#)

III. 21-15-9
Front Squats (65#)
Burpees
Pull ups
Time: 15:35

05/27/2012

I. 1200m Run
2 x 10 OHS/10 PVC Rollouts

II. 30-20-10
OHS (55#)
Push ups
Pull ups
Time: 17:30

III, 1200m Run

05/25/2012

I. 400m Run
Tabata 20:10 x 8
Squats/Push ups/PVC Rollouts

II. In teams of three
AMRAP 18 minutes
10 Push Jerks (65#)
Burpees
Sit ups
Person #1 does push jerks, when complete, everybody moves to next station.  Person doing push jerks is essentially the time keeper.

III. 2 x 200m Indian Run

05/24/2012

I. 400m Run
3 x 10 PVC Rollouts/ 10 Squats

II. Push Press
5-3-3-3-2-2-2-1-1-1 (115#)

III. 3 x
10 Clean and Jerks (95#)
400m Run

05/23/2012

I. 400m Run
3 x 10 PVC Rollouts/ 10 Squats

II. Fight Gone Bad
3 x 1 minute at each station with one minute rest
Wall Balls
SDLHP
Box Jumps
Push Press
Row (calories)

III. 2 x 200m Run/25 Sit ups

05/22/2012

I. 400m Run
2 x 10 PVC Rollouts/10 Squats

II. Front Squats
5-5-3-3-2-1-1 (115#)

III. AMRAP 15 minutes
10 Burpees
5 Pull ups
10 Wall Balls
5 Ring Dips

05/20/2012

I. 2 mile Run
2 x 10 PVC Roolouts/10 OHS

II. 5 x
9 Push ups
15 Wall Balls
21 KB Swings

III. Stretching and Rolling

05/18/2012

I. 400m Run
Tabata 20:10 x 8
Squats/PVC Rollouts/Lunges

II. 50% max rep
30 Deadlifts (105#) would have gone heavier but there were no more weights
Building Run
30 Clean and Jerks (75#)
Building Run
30 Snatches (55#)

III. Stretch

05/17/2012

I. 400m Run
3 x 10 PVC Rollouts/10 OHS

II. OHS 5 x 5 (75#)

III. 10 - 1
Deadlifts (125#)
15 Squats between Rounds
Time: 11:00

05/15/2012

I. 200m Run
3 x 10 PVC Rollouts/10 OHS

II. 5 x 5 Back Squats (95#)

III. 5 x using one bar 65#
5 Deadlifts
10 SDLHP
15 Hang Cleans
20 Push Presses
Time: 20:00

05/13/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 OHS

II. Deadlifts 5 x 5 (155#)

III AMRAP 15 minutes
5 Pull ups
7 Push Presses (65#)
9 KTEs

05/11/2012

I. 200m Run
3 x10 PVC Rollouts/10 OHS

II. 10 - 1
Thrusters (65#)
Push ups
American KB Swings
Time: 15:30

III. Shuttle Runs

05/10/2012

!. 400m Run
Tabata 20:10 x 8
OHS
Lunges

II. Squat Cleans (105#)

III. Tabata Abs 20:10 x 8
GHD Sit ups
GHD back Extensions
Plank Holds

05/09/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 OHS

II. EMOTM 15 minutes
3 Push ups
Bar Complex - Deadlift, Hang Cleaan, Front Squat, Push Press, Back Squat, Push Press (65#)

III. 7 minutes
Sit ups
Sprints

05/08/2011

I. 1200m Run
Tabata 20;10 x 8
Squats
PVC Rollouts

II. OHS
5-5-3-3-2-1-1 (85#)

III. 4 x
7 Hang Snatch
10 Wall Balls