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