3.31.2010

Training:

1) Bench Press
3-3-3-1-1-1

2)4 rounds
Run 400
50 squats

3.29.10

Training:

1)Deadlift
3-3-3-1-1-1

2)
10-1
Dips
Pullups
Plate Squats

3.26.10

Training:

1) Front Squat
5-5-5-3-3-3

2) 5 Rounds
5 Headstand Pushup
10 Knees to Elbows
15 Box Jumps
10 Pullup
5 Broad Jump

3.25.10

No morning session on Thursday.

Training:

4 Rounds
800 M
100 ft. Walking Lunge
15 Manmakers

3.23.10

Training:

1) Bench Press
5-5-5-3-3-3

2)4 Rounds
400M
10 DB Thrusters
10 Pull-ups

3.22.10

Training:
1) Deadlift
5-5-5-3-3-3

2)AMRAP in 15

15 Dips
15 Swings
5 Burpees

3.20.10

Training:

1)Run 400
30 Pushups
Run 800
20 Elevated pushups
Run 1200
10 Handstand pushups

3.18.10

Training:

1) Back Squat
3-3-3-1-1-1

2)3 rounds
400M Run
12 Pullups
21 DB swings

3.17.10

Training:

1)Dips(weighted)
3-3-3-1-1-1

2) 3 Rounds
15 Overhead squat
400 M

Training:

1) Deadlift
3-3-3-1-1-1

2)On the minute for 12 Minutes
5 DB deadlift
5 DB hang power clean
5 DB Front Squat
5 DB Push Press

3.12.10

Training

1)Back Squat
5-5-5-3-3-3

2) 7 Rounds
10 Pullups
10 Weighted Situps
100 ft Broad Jump

3.10.10

Training:

1)Dips(weighted)
5-5-5-3-3-3

2)3 rounds
200M Run
21 burpees
21 SLDL

3.8.10

Training:
1) Deadlift
5-5-5-3-3-3

2)5 rounds
25 Walking Lunge
15 Clapping Pushup
10 Pullup

3.6.10

Training:

5 Rounds
15 Dips
10 Box Jumps
5 Pull ups (no kip)
400M

3.5.10

Training:
1)Front Squat
3-3-3-1-1-1

2)30-20-10
Pullups
Burpees

3.2.10

Training:
1) Push Press
3-3-3-1-1-1

2) Tabata Front Squat
Rest 5 minutes
Tabata Back Squat