Friday August 30, 2013

100 Air Squats
80 Burpees
60 Sit Ups
40 Jumping Lunges
20 Pull Ups

Thursday August 29, 2013

8 Rounds
Every 4 Minutes
Run 200m 
Row 200m

Wednesday August 28, 2013

EMOM x 7
5 Strict Press
5 Thrusters

Rest

5 Rounds
3 Minute AMRAP, 3 Minutes Rest
15 Jump Squats
15 Second Handstand Hold

Tuesday August 27, 2013

Max Reps:1 Min Work: 1 Min Rest

Kettlebell Swings (53/35)

Air Squats
Supermans

Sit Ups
6 Rounds

Monday August 26, 2013

EMOM x 10
5 Pull Ups
5 Push Ups

Rest

4 Rounds 
400m Run
25 Air Squats
Rest to 4 Minutes

Friday August 23, 2013

Buy In:
1000m Run

then...

10-20-30-20-10
DB Thrusters (45/30)
12 Burpees in between each set

Buy Out:
800m Run

Thursday August 22, 2013

200m Run x 6
Every 3 Minutes

Rest 10 Minutes

500m RunMax Effort

Rest
100 Hollow Rocks