Mon June 28th

Run 200m
6 x 135 clean and jerk
3 tire flips
Run 400m
9 x 135 clean and jerk
3 tire flips
Run 800m
12 x 135 clean and jerk
3 tire flips
12:47

Sat June 26, 2010

Run 1 mile (7:48)
20 225lb deadlift (snatch grip)
40 burpees
60 wallballs
80 squats
100 dbl unders
27:45

Friday 6/18/10

Row 500m
25 burpees
100 dbl unders
25 burpees
7:48

Thurs 6/10/10

Warmup
Every Minute for 15 minutes do this:
3 burpees
5 C2B pullups
7 jumping squats

135lbs
10 x OHS
20 x dbl unders
10 x power Snatch
20 x dbl unders
10 x push press
20 dbl unders
10 x power clean and jerk
20 dbl unders
100 yd walking lunge
finished in 8 something

Wed 6/9/10 12 min amrap

12 min amrap
5 x 185 front squat
10 x chest to bar pullups
20 x dbl unders
7 rounds with 5 seconds to spare

max consecutive dbl unders
79

Mon 6/7/10

run 400m,
21 95 lb Thrusters,
21 53lb kettlebells,
15 Pullups,
Run 400m,
15 Thrusters,
21 KB,
15 Pullups,
Run 400m,
9 thrusters,
21 KB,
15 pullups

15 min

Back squat
135 x 8
225 x 5
315 x 5
315 x 5
315 x 5
365 x 5
405 x 3 + 1

Thurs 6/3/10 "double trouble"

21-15-9
C2B pullups
OHS 135 lbs
6 minutes

21-15-9
with 25,50,100 dbl unders each round

155 bench
ghd situps
13 minutes

Wed 6/2/10

With a 70lb kettlebell...
21 Turkish Get-ups,
50 kb swings,
21 one arm overhead squats,
50 kb swings,
21 other arm overhead squats,
50 kb swings,
21 Turkish get-ups.
36 minutes

Tue 6/1/10

Run 800m, 50 walking lunges (45lbs), 50 situps X 2 rounds
16:31

185 bench X 10, 10 ring dips, 10 pushups
185 bench X 8, 8 ring dips, 8 pushups
185 bench X 6, 6 ring dips, 6 pushups
185 bench X 4, 4 ring dips, 4 pushups
185 bench X 4+1neg, 2 ring dips, 12 pushups (to failure)

Friday 5/28/10

10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 200 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 400 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 800 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 400 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 200 meters
29:30