Thursday 10/31/13

Happy Halloween!

4 X 10e
Transverse Plane Lunge

For Time
50 Squat
1 Mile
40 Sit Up
1 Mile
30 Push Up
1 Mile
20 Burpee
1 Mile

Monday 8/19/13

Social run 700pm at the gym.

2 X 10
Knee 2 Elbow
Hanging run 10e
Double Cross
Single Cross 10e

Hang Clean 3 X 8

50/40/30/20/10
Double Under
Sit Ups

20-30 minutes EZ

Wednesday 6/5/13

Core
2 X 10e Side Planks
2 X 10 YTA
2 X 10 Toe 2 Bar/Knee 2 Elbow

Interval Strength and Endurance
Tabata each exercise 20 sec on/10 rest...8 rounds with 1 min rest between exercises
Push Press (45/30 BB or 20/10 DB)
Goblet Squat (35/20)
Decline Push Up (24/18)
Jump Rope/Double Under
Sit Up

10-15 minute EZ run/walk

Monday 5/13/13

Core
50 sit ups
30 YTA
10 Physioball roll outs

Strength and Conditioning
4 Rounds for time
25 Wall Balls 20/14
15 Box Jumps 20/18
7 Push Press 95/65
100 m run

20-30 minute EZ run as time permits

Wednesday 5/8/13

15 minute EZ run or walk

Strength
Walking Overhead Lunge 50 total using heaviest weight

Strength and Endurance
200/160/120/80/40 Jump Rope
50/40/30/20/10 Sit Up
25/20/15/10/5 Push Up

Perform 200 jump rope/50 sit up/25 push up and work down to 40/10/5.