Monday 8/12/13

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength
3 X 8
Deadlift
Pull Up

Cardio Strength
2 Rounds for time
20 Push Press
Walk 20 meters w/ barbell
20 Burpees over Barbell
Walk 20 meters w/ barbell

20-30 minute EZ run

Monday 7/1/13

Social run at 7pm

Core
5X10 Toe 2 Bar or Knee to Elbow
5X10 Push Up/Squat

Strength and Endurance
MONTHLY BENCHMARK
21-15-9
Thruster 75/45
Pull Ups (Plank Pulls 25/15.. reps 22-16-10 total )

EZ 20-30 minutes run

Wednesday 6/12/13

12 minute AMRAP
5 Pull Ups
10 Wall Ball (20/14)
15 KB Swings (35/20)

Rest 5 minutes

50/50 Push Ups and Squats
30 Toes to Bar

EZ 10-15 minute run