Wednesday Sept. 11, 2013

Strict DB Press
5 x 5 
-increase weight each set

DB Bench Press
5 x 5

Rest

5 Rounds For Time:
400m Run
10 Burpee Box Jumps (24/20)

Tuesday Sept. 10, 2013

Warm Up
Run 200m 
Row 200m
6 Minute AMRAP
6 Ring Rows
6 Sit Ups
6 Hip Bridges

4 Rounds:
30 Seconds Work: 30 Seconds Rest
Pull Ups
Kettlebell Swings (70/53)
Plank Hold 

Rest

Team Row
2K
Alternating every 200m

Monday Sept. 9, 2013

Warm Up:

800m Run

3 Rounds

10 Leg Swings per leg

10 Lateral Jumps

5 Plank Shoulder Circles in each direction

5 Push Ups

Goblet Squats

2 x 10 light weight

2 x 8 medium weight

2 x 6 heavy weight

Rest

3 Rounds For Time:

30 Air Squats

20 Overhead Walking Lunges (45/25)

10 Push Ups

Friday September 6, 2013

30 Minute AMRAP:

5 Burpees

10 Kettlebell Swings

15 Sit Ups

400m Run

Thursday September 5, 2013

10 x 100m Sprint
Walk back to starting line and immediately go again.

Rest

100 V Ups
Everytime you break complete 10 Push Ups 

Wednesday September 4, 2013

5 Rounds
Every 3 Minutes
20 Box Jumps
Max Reps Pull Ups 

Rest 2 Minutes in between Rounds

Tuesday Sept.3, 2013

10 Minutes
Even Minute: 10 Front Squats
Odd Minute:  5 Weighted Step Up and Press per leg

Rest

21 Air Squats
21 Push Ups
200m Run
15 Air Squats
15 Push Ups
200m Run
9 Air Squats
9 Push Ups
200m Run