May 10, 2010

For time: 
Run 800m
Row 1k
Run 800m

15:19

**I ended up adding an additional 1k row and an 800m run, but didn't calculate that into my time.

May 5, 2010

Five rounds of:
5 dumbbell deadlifts
5 dumbbell hang cleans
5 dumbbell push presses
5 dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Round 1- 15lbs
Round 2- 20lbs
Round 3- 25lbs
Round 4- 30lbs
Round 5- 35lbs (fail) **35lb deads, but dropped back down to 30lbs for remaining exercises

May 3, 2010

For time:
12-9-6
Squat snatch, 65lbs
Chest to bar pull ups

**I used a 30lb preweighted barbell because I injured my back while moving yesterday, so I wanted to play it safe.
**Pull ups were assisted, using purple band.

6:21

April 30, 2010

For time:
35 Burpees
30 Sit ups
25 Kettlebell swings, 25lbs
20 Pull ups
15 HSPU progressions

8:31

**Jumping pull ups
**HSPU progressions with knees on 24" box

March 29, 2010

Three rounds for time of:
40 single unders
15 box jumps
25lb kettlebell swings, 10 reps

**Forgot to keep time :(

March 25, 2010

20mins Elliptical
15 regular push ups
20 assisted HSPU's
Sit ups
50 squats
50 single leg squats (alternating legs)

March 22, 2010

4 rounds for time of:
Run 400m
20 box jumps
20 sit ups
50lb thrusters, 8 reps

March 9, 2010

4 rounds for max reps of:
Sumo deadlift high pull
35lb Kettle Bell swings
20" box jumps
20lb wall balls
Flutter kicks

February 8, 2010

Run 200m
20 box jumps (24")
20 sit ups
15 shoulder presses (15lbs)
(repeat entire round)


Run 200m
20 box jumps (24")
20 sit ups
15 hammers (15lbs)
(repeat entire round)


Run 200m
20 box jumps (24")
20 sit ups
15 tricep pull downs (40lbs)
(repeat entire round)

February 7, 2010

35 minutes on the Elliptical
Various ab exercises
3 sets of 20lb Kettlebell Swings

January 29, 2010

As many reps as possible of:

6 minutes Handstand Push Ups

3 minutes Squats

2 minutes Pull Ups

1 minute Push Ups

**79 HSPU's

**101 squats

**27 pull ups

**20 push ups

TOTAL REPS=227

January 19, 2010

10-9-8-7-6-5-4-3-2-1 for time of:
box jumps
push ups
sit ups


**7 minutes

January 6, 2010

Three rounds for time of:
20 thrusters 
10 pull ups


8:34
**20lb thrusters
**Pull ups done using purple band for assistance

January 5, 2010

Three rounds for time of:
Run 200-400 meters
15 sit ups
15 hip extensions

13:00
**Ran 400 meters at 7.2 for Round 1, 7.0 for Round 2 and 8.0 for Round 3