Friday the 1st of June, 2012

3 rounds for time of:
Run 400 meters
21 Kettlebell swings 53/35
12 burpees

Rest and recover

5 rounds for quality of:
5 strict toes to bar
10 v-ups
15 GHD hip extension
Scale toes to bar to knee to elbow or hanging leg raise. Scale V-up to bent leg. Scale Hip extension to floor back extension

Thursday the 31st of May, 2012

Trainers Choice

Wednesday the 30th of May 2012

3 rounds for time
Run 500m with plate (45/25)
Run 500m
Row 500m
50 squats holding plate

Tuesday the 29th of May 2012

Cindy

20 minutes AMRAP
5 pull ups
10 push ups
15 squats

Finisher
100 Russian twists (200 touches)

Friday the 25th of May 2012

305 location:
5 rounds for time of

50m walking sandbag lunge (60/30)
15 sandbag clean and press (each rep starts on the ground)
15 over the sandbag burpees

A1A location:
100 pushups
100 v ups (feet don't touch the ground, legs are straight)
100 squats
100 sit ups

Thursday the 24th of May 2012

With a running clock

Run 1600m 

At 16 minutes Run 1200m 

At 28 minutes Run 800m

At 32 minutes Run 400m

Each effort should be at 90-100%

Finish with 4x100m sprints with walking rest

Wednesday the 23 of May 2012

5 rounds of
20 pushups
60 second plank hold

Rest and recover

5 rounds
300m run
15 DB thrusters