Friday Oct 19, 2012

1 Round every 10 minutes x 3 Rounds

500m Row
400m Run with a plate 45/25
400m Run
Max Sit Ups to the balance of 10 minutes

Scrore is total sit up reps!

Thursday Oct 18, 2012

20 Min AMRAP

6 Push Ups
12 Parallette Dips
24 Parallette Jumps

rest

1 Min Hollow Rock Hold
30 second rest
3 efforts

Wednesday Oct 17, 2012

21 Over the Box Jumps- squat on the other side
200m Run
15 Over the Box Jumps- squat on the other side
400m Run
9 Over the Box Jumps- squat on the other side
800m Run
9 Weighted Step Ups
400m
15 Weighted Step Ups
200m Run
21 Weighted Step Ups

Tuesday Oct. 16, 2012

4 Efforts x 500m ROW

Rest 

21-15-9

Burpees

DB Thrusters

Monday Oct 15, 2012

4 Rounds: 30 seconds between movements

1 Min Max Reps

Box Jumps
Calorie Row
Dumbbell Press
DB Hang Power Cleans

Friday Oct 12, 2012

2 Rounds- rest 4 minutes between

800m Run
rest to 6 minutes
400m Run
rest to 10 minutes
200m Run
rest to 12 minutes
100m Run


Rest and Recover


50 Butterfly Sit Ups
100 Russian Twists (20/14)
150 Flutter Kicks
200 Chinnies

Thursday Oct 11, 2012

100 Push Ups

Every minute stop and do 10 air squats

Recover

100 Kettlebell Swings (70/53)

Every minute run 100m