10/30/2012

I. 3 x
300m Row
5 Pull ups/15 Squats/20 Sit ups

II, Front Squats
2 x 10 (65#)
2 x 5 (75#)

III. 5 x
10 Deadlifts (115#)
10 Burpees
Time: 8:34

10/31/2012

I. 1500m Row
2 x 20 Squats/10 Push ups/10 Sit ups

II. 5 x
15 Walkin Lunge Steps (45# in racked position)
30 Double Unders
Time:15:09

III. 400m Row
100 Sit ups

10/29/2012

I. 1500m Row
3 x 20Squats/Push ups/Sit ups

II. Death by Thrusters
for 25 minutes
One thruster = minute one
Two Thrusters = minute two ...
until you can't do the number, then do
5 Burpees and start over

III. 30:15 x 4
O-Bar Rollouts
Plank Hold
Side Plank Hold L
Side Plank Hold R

10/28/2012

I. 1500m Row
3 x 20 Squats/Push ups/Sit ups

II. Deadlifts
10 - 95#
10 - 105#
10 - 115#

III. 21-15-9
Box Jumps
Pull ups
Double Unders

10/26/2012

I. 750 Row
3 x 10 PVC Rollouts/10 Squats

II. 15-10-15-10-15
Cleans (85#)
Burpees
Time: 14:14

III. Stretch

10/25/2012

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

II. OHS 5 x 3 70#

III. 100 Double Unders
AMRAP 12 minutes
10 Burpees
15 SDLHP
20 Sit ups

IV. Stretch

10/24/2012

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

II. 5 x
25 Jumping Squats (25#)
20 DB Push Press (25#)
15 Pull ups
Time: 25:19

III. Stretch