Warm up: Row 3 minutes
Then
"Jonestown Sprint": 75# push press and Burpee/pull up, 20-10 reps of each: 9:45
Then
Row 2k for time: 8:12
Thursday, March 26, 2009
Tuesday, March 24, 2009
Rounds of 10 Pushups, Squats, Burpees, and 1 other for 20 minutes
4th exercise: 10 Box jumps, row 250M, 10 double unders, 10 135# DL, 10 slosh pipe lunges, 10 wall balls, 1 lap around shop, 7 rounds complete.
80 Pushups
80 Squats
70 Burpees
Plus 4th exercise
80 Pushups
80 Squats
70 Burpees
Plus 4th exercise
Monday, March 23, 2009
K2E and 95# Cleans, Reverse Finish, 8:36
1-K2E, 1 95# Clean, then 2 each, to 10 each.
Then:
Slosh pipe static hold 30 seconds on, 30 seconds rest, 6 minutes total.
Then:
Slosh pipe static hold 30 seconds on, 30 seconds rest, 6 minutes total.
Sunday, March 22, 2009
Tuesday, March 17, 2009
Thursday, March 12, 2009
Row & Twist
2k on C2 8:24
then 20 Russian Twists bar only
then 2k on C2 8:20
then 20 RT w/25# on bar
then 30 pushups
then 20 Russian Twists bar only
then 2k on C2 8:20
then 20 RT w/25# on bar
then 30 pushups
Wednesday, March 11, 2009
Tuesday, March 10, 2009
Squats/Burpees x3, Row 250/Slosh pipe x3, Box/squat hold x3
3 rounds each set of exercises:
20 Squats
Burpee complex (10 Burpees, then 10 Box, then 10 barbell)
Then
Row 250M
Slosh pipe overhead hold until partner finished with row
Then
15 Box Jumps (then 10, then 10)
Squat hold until partner finished with Box Jumps
20 Squats
Burpee complex (10 Burpees, then 10 Box, then 10 barbell)
Then
Row 250M
Slosh pipe overhead hold until partner finished with row
Then
15 Box Jumps (then 10, then 10)
Squat hold until partner finished with Box Jumps
Friday, March 6, 2009
Thursday, March 5, 2009
Tuesday, March 3, 2009
30 WB, Burpees, 95# Cleans, Box Jumps, C2, 20:54
10,8,6,4,2 Wall ball and Burpees while partner rows, then switch
Then:
10,8,6,4,2 95# Cleans and box jumps while partner rows, then switch
Then:
10,8,6,4,2 95# Cleans and box jumps while partner rows, then switch
Monday, March 2, 2009
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