DECEMBER 30, 2011

within 10mins:
50 burpees
find 1RM shoulder to overhead with remaining time

-3min rest-

within 8mins:
800m run
row for calories in remaining time

DECEMBER 29, 2011

tabata mash up:

double unders

c2b pull ups

-3min rest-

1.5pood/1pood kb swings

jumping air squats

1000m row for time

 

 

DECEMBER 28, 2011

amrap in 16mins:

100m backwards run

20/14 wall ball x 25

-perform 3 burpees every 2mins

 

 

DECEMBER 27, 2011

3RFT
hand release push ups x 20
40/25 left hand overhead dumbbell walking lunges x 15
40/25 right hand overhead dumbbell walking lunges x 15
abmat sit ups x 40
400m run

DECEMBER 19, 2011

5RFT

burpee x 15

90% front squat x 1

rope climb x 3

(using 90% front squat load) back squat x 5

DECEMBER 17, 2011

5RFT
400m run
24/20 burpee box jumps x 10
95/65 sdhp x 10
95/65 thruster x 10
1min rest

DECEMBER 16, 2011

push press for 5x1

2 rounds of:
amrap double unders in 1min
30sec rest
amrap push ups in 1min
30sec rest
amrap knees to elbows in 1min
1min rest