5.29.10

Training:

1) 5 rounds for time of
10 Renegade Man makers
20 Dumb Bell deadlifts
30 Single Dumb Bell snatches ( 15 per side)
40 Single overhead lunges ( 20 per side)
50 KB swings
Use same dbs for all exercises
Except swings; use a kettlebell

5.28.10

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

2)
20 Step ups @ 45#
20 Push ups
20 Pull ups
15 Step ups @ 45#
15 Push ups
15 Pull ups
10 Step ups @ 45#
10 Push ups
10 Pull-ups

5.26.10

Training:
1) Shoulder Press
3-3-3-1-1-1

2) 4 Rounds
400M
50 squats

5.24.10

Training:
1) Power Clean
3-3-3-1-1-1

2)10 rounds of
30 Sec. on/ 30 Sec. off
Burpees

Finisher of
1:30 total L-hang

5.21.10

Training:
1) Front Squat
5-5-5-3-3-3

2)AMRAP in 10 Minutes
10 Deck Squats
10 Pushup

5.19.10

Training:
1) Shoulder Press 5-5-5-3-3-3

2) 400 M
20-2 by twos Burpees
2-20 by twos Knees to Elbows
400 M

5.17.10

Training:
1) Power Clean
5-5-5-3-3-3

2)Two rounds of:
Right arm dumbbell push-press 12 reps
Left arm barbell deadlift 12 reps
Run 400 meters
Left arm dumbbell push-press 12 reps
Right arm barbell deadlift 12 reps
Run 400 meter

5.14.10

Training:
1)Back Squat
3-3-3-1-1-1

2) 3 Rounds
25 Burpees
25 Pullups

5.12.10

Training:

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

2) 3 rounds
Leg Blaster
10 Pullup
10 Weighted situp

5.10.10

Training:

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

2) 3 rounds
100 ft. Broad Jump
15 Handstand Pushup
10 Knees to Elbows

5.8.10

Training:

5 rounds

10 Pullups
20 Pushups
30 Situps
40 Squats

Time each round seperately
Rest 3 minutes between rounds

5.7.10

Training:

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

2) 5 Rounds
200M
10 Headstand Pushup
10 Box Jump

5.5.10

Training:
1) Bench Press
5-5-5-3-3-3

2) 3 min. Lateral Burpee
90 seconds rest
2 min. Lateral Burpee
90 seconds rest
1 min. Lateral Burpee
90 seconds rest

5.3.10

Training:

1)Deadlift
5-5-5-3-3-3

2) 5 rounds
Overhead Plate Walking Lunge 50 ft.
10 Clapping Pushups