4.29.2010

500 skips

10 left 10 right kb 1.5 clean and press

Tabata:
Squat 16
Push ups 15,15,15,11,9,6,6,6
Pull ups 8,8,8,8,8,8,6,6

4.26.2010

Back squat
225x5
225x5
225x5
255x5

1 round
15 ring dips
20 goblet squats
25 db thrusters
20 sandbag clean and jerk
15 pull ups
Time: 8.50

4.25.2010

10 minute swim
-30 laps

Tied PR. But needed goggles, really hard to see underwater in the dark.

4.23.2010

Weighted pull ups
#45,#65,#100,#118,#140m

4.22.2010

Perform each movement for 1 min for most reps as possible

Squats
Push press
Lunges
Db rows
Mountain climbers
Pull ups
Flutter kicks
Dips
Deadlift

3.19.2010

9 Rounds
-9 deadlift @ 205#, la @ 95#
-9 burpees

jh-18:08
la- 9 and some change

4.20.2010

3x10 #60dumbell rows

21-15-9
#65 power snatch
#65 over head squat
Push ups
Time: 9.08

4.19.2010

5 rounds
85% of max deadlift, 2 reps (355)
8 burpees
10 pull ups
Time: 13.39
Deadlift felt so heavy

4.18.2010

Warm Up
Ring Dips 3x10
Deadlift 3x3
jh-205# La-165#

WorkOut
10 minute swim. Down and back = one lap.

Catch UP

4.15.2010

1/2 Cindy
10 rounds.

4.16.2010
3 Rounds for time
20 ring pushups
20 box jumps (16")
20 thrusters
20 Knees to elbows

JH- 13:51
La- 17:47

4.12.2010

Handstand pushups 3 sets
16,10,5

3 rounds
40 double unders
30 box jumps
20 kb swings @ 1.5 poof
Time: 20.09

4.4.2010

La

Warm Up:
2 minute plank
2 rounds of 20 10# overhead lunges

Work out:

3 Rounds for total # of reps (each rep is worth 1, whoever has done most reps is winner)

One Round = all 5 movements. Each movement is 1 minute long. Only 1 minute rest allowed between rounds. This workout is 17 minutes long.

Knees to Elbows
Thrusters (small bar)
Box Jump (stack all bumper plates on top of each other)
Push Press (big bar)
Over head Squats (use red or white pole to hold overhead)