04/30/2014

I. 1500m Row
3 x 20 Squats/10 PVC Rollouts/10 Lunge Steps


II. EMOTM 10 min.
1 Dead Hang Pull up
5 Ring Push ups


III. Tabata 20:10 x 8
KB Swings (16kg)
Burpees
Shuttle Runs
Box Jumps
Jump Ropes
I minutes rest between movements

04/29/2014

I. 2000m Row
3 x 30 Squats/10 PVC Rollouts


II. 3 x 10
Front Squats
10 x 45#
10 x 65#
10 x 70#


III. Dead Hang Pull ups
2 - 2- 1
Sit ups
50-50-20

04/28/2014

I. 1500m Row
3 x 25 Squats/10 PVC Rollouts


II. 10 -1
Ground to OH (90#)
Box Jumps
100m Run
100m Run backward
Time: 31:18


III. 3 x
10 deficit push ups
25 Sit ups

04/27/2014

I. 1000m row
3 x 20 Squats/10 PVC Rollouts


II.
30 Box Jumps
30 Wall Balls
Rest 30 sec.
30 OH Lunges (10#)
30 KB Swings
Rest 30 sec
30 Double Unders
30 Burpees
Rest 30 sec
15 Box Jumps
15 Wall Balls
15 OH Lunges
15 KB Swings
15 Double Unders
15 Burpees
Time: 15:50


III.
2-1-1-1 Dead Hang Pull ups
40- 20-20-20 Situps

04/26/2014

I. Run 4.25 miles


II. Hike/Run 5.0 miles

04/25/2014

I. 1000m Row
3 x 30 Squats/10 PVC Rollouts


II. 3 x 10 Back Squats
10 @ 65#
10 @ 75#
10 @ 85#


III. 800m run
8 x
8 Pull ups
8 Deficit Push ups
8 Squats
800m Row

04/24/2014

I. 1000m Row
3 x 30 Squats/10 PVC Rollouts
3 x 10 deficit push ups


II. Dead Hang Pull up
2-1-1-1
130 Sit ups


III. Stretch

04/23/2014

I. 1000m Row
3 x 25 Squats/10 PVC Rollouts


II. AMRAP 15 minutes
3 Handstand Push ups
5 Dead Hang Pull ups (purple band)
7 Palettes Dips
30 Jumping Jacks


III. Dead by Burpees
EMOTM 3 burpees adding 3 each minute

04/21/2014

I. 1000m Row
3 x 20 Squats/10 PVC Rollouts
2 x 10 deficit push ups


II. AMRAP 5 min
3 Hang Squat Cleans (85#)
3 Box Jumps
REST 1 min
AMRAP 5 min
6 Hang Squat Cleans (75#)
6 Box Jumps
REST 1 min
AMRAP 5 min
9 Hang Squat Cleans (65#)
9 Box Jumps


III. Stretching

04/20/2014

I. 10 mile run
Time: 2:01:05 Pace: 12:06
Slow steady pace for first long run.


II. 500m Row
3 x 20 Squats/10 PVC Rollouts


III.
2 Pull ups
20 Sit ups
1 Pull up
30 Sit ups
1 Pull up
25 Sit ups
1 Pull up
25 sit ups


IV. Foam Rolling

04/19/2014

I. 1000m Row
3 x 20 Squats/10 PVC Rollouts


II. "Dork"
33 Front Squats (75#)
15 Burpees
33 Deadlifts (125#)
15 Burpees
33 KB Swings (16kg)
15 Burpees
Time: 13:31


III. 5 x
1 Dead Hang Pull up
20 Sit ups
3 x 5 Knees to Elbows (without resetting)


IV. Run 4.05 miles
It is finally starting to warm up. YAY!

04/18/2014

I. 1000m Row
3 x 15 Squats/10 PVC Rollouts
I need to vary my warm up a bit. This is getting old :)


II. AMRAP 25 min Partner WOD
Evenly divide the work
20 Burpees
20 Pull ups
30 Air Squats


III. Stand around and talk

04/17/2014

I. 1000m Row
3 x 15 Squats/10 PVC Rollouts


II. EMOM 10 min
50m Row
working on explosiveness


III. 5 x
1 Dead Hang Pull up
20 Sit ups


3 x 5
Knees to Elbows
working on stringing these together

04/016/2014

I. 1000m Row
3 x 15 Squats/10 PVC Rollouts


II. 15 x
4 Wall Balls (14#)
4 KB Snatches (r) 16kg
4 Toes to Bar
4 KB Snatches (l)
Time: 18:19


III. Stretch

04/15/2014

I. 1000m Row
3 x 15 Squats/10 PVC Rollouts


II. AMRAP 20 min.
5 Power Cleans (added weight every 3 rounds, finished with 100#)
10 Box Jumps


III. 5 x
1 Dead Hang Pull up
20 Sit ups


3 x 5
Working on string together Toes to Bar

04/14/2014

I. 1000m Row
3 x 15 Squats/10 PVC Rollouts


II. 20 min AMRAP
5 Power Cleans (75#)
10 Toes to Bar
15 Wall Balls
Score: 215 (7 rounds + 5 Cleans)


III. 5 x
1 Dead Hang Pull ups
20 Sit ups

04/13/2014

I. 1200m Run


II. 10 x
1:00 Row
:15 Rest
:30 Push ups
:15 Rest
Score: 153 calories/101 Push ups


III. 8 min AMRAP
10 KB Swing (35#)
20 Sit ups
30 Box Jumps


IV. Pull ups/Knees to Elbows

04/11/2014

I. 1000m Row
3 x 10 Squats/PVC Rollouts


II. 500m Row
20 Push Press (75#)
20 Bar Push ups
800m Run
15 Push Press (65#)
15 Bar Push ups
400m Run
10 Push Press (55#)
10 Bar Push ups
250m Row


III. 5.1 Mile Hike @ Silver Lake

04/09/2014

I. 1500m Row
3 x 10 PVC Rollouts/Squats


II. 5 x 5
Front Squat
Shoulder Press


III. 6 dead hang pull ups


IV. 3 x 5 min AMRAP
5 Pull ups
5 Push ups
20 Sit ups
20 Double Unders
1 minutes REST

04/07/2014

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts


II. 5 x
250m Row
5 Pull ups
10 Push ups
15 Squats
REST 90 sec.


III. Foam Rolling (10 min.)

04/06/2014

I. 2K Row
3 x 10 Squats/PVC Rollouts


II. 30 Deadlifts (135#)
60 Hand Release Push ups
30 Deadlifts
Time: 10:50


III. 5 x 5 Push Press (95#)
5 mile Run

04/05/2014

I. 500m Row
3 x 10 Squats/PVC Rollouts/push ups


II. Partner Filthy Fifty
Each person completes 50 reps alternating every 10 reps
50 Box Jumps
50 Jumping Pull ups
50 KB Swings
50 Lunge Steps
50 Knees to Elbows
50 Push Presses
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
This was a killer with a partner as we went all out for each set.


III. Stretch