Thursday August 22, 2013

200m Run x 6
Every 3 Minutes

Rest 10 Minutes

500m RunMax Effort

Rest
100 Hollow Rocks

Wednesday August 21, 2013

EMOM x 5
5 Strict Press
increasing weight each set

Rest

15 Minute AMRAP:
12 Jumping Lunges
9 Push Ups
200m Run

Tuesday August 20, 2013

8 Rounds
2 Minutes:
20 Kettlebell Swings (53/35)
Max Reps Ring Rows/Pull Ups
2 Minutes Rest

Monday August 19, 2013

10 Rounds For Time:

100m Run

10 Air Squats

100m Run

10 Sit Ups

100m Run

10 Push Ups

100m Run

10 Pull Ups

Friday August 16, 2013

5 x 5 DB Rows

Rest

7 Rounds For Time
5 Renegade Rows
10 Burpees
15 Air Squats

Thursday August 15, 2013

400m x 6
Every 4 Minutes

Rest

3 Rounds
60 Second Holds: Rest 30 Seconds
Right Side Plank
Left Side Plank
Forearm Plank

Wednesday August 14, 2013

5 DB Strict Press EMOM x 7

Rest

5 Rounds

2 Minute AMRAP

5 Box Jumps (24/20)

5 Pull Ups

2 Minutes Rest

10 Hollow Rocks EMOM x 10