Thursday the 10th of May 2012

"The NCO"

Five rounds of

Max rounds in 3 minutes

3 burpees
6 pushups
9 squats

1 minute rest  between rounds

Wednesday the 9th of May 2012

100 DB thrusters (45/30)

Every minute perform 5 burpees.  With the balance of the minute perform max reps thrusters. 

Complete 100 thrusters using this method in as short a time as possible.

HTFU

Tuesday the 8th of May 2012

Kelly

5 rounds for time

400m run
30 box jumps 24"
30 wall balls 20# ball

Monday the 7th of May, 2012

Warmup with 3 sets of 10 push ups

then Tabata Plank hold

5 rounds of

Run 400m
Max reps kettlebell swings with balance of 4 minutes (53/35)
Rest one minute

Score is total reps

Rest and recover

Tabata squat hold

Friday the 4th of May 2012

Intervals
1 minute work
30 seconds rest
4 rounds
Max reps
Pushups
Goblet squats
Russian twists with same KB
Supermans
Box jump burpees

Thursday the 3rd of May 2012

5 rounds
500m run
50 squats

Full recovery after each round

Wednesday the 2nd of May 2012

1000m run
10 burpees
10 squats
10 situps
500m run
20 burpees
20 squats
20 sit ups
200m rum
30 burpees
30 squats
30 sit ups