3/30/10 "Bumper to Bumper"

50 Squats with Bumper Plate, (25# Rx)
50 Lateral Jumps over the Bumper Plate
50 Weighted Push Ups (8 x 15#, 10 x 10#, rest no wt., all on knees)
200m OH Bumper Plate run (15#)
200m OH Bumper plate walking lunges (15#)

26:57

3/29/10 "Fran"

21-15-9

Thrusters

Pull-ups

1st round did 10 x 55# Thrusters, the rest 50#

1st round did first 7 kipping pull-ups no assist, rest used blue band

11:00

3/25/10

4 Rounds for time of:

30 Push Press, 45lb (Did Rx Weight!!!)
50 Double Unders (scale with 150 single unders per round) (scaled)

18:07

3/24/10 "The Triplet"

25-50-75 Rounds for time of:

Air Squats
Pull Ups (1st round & 15 of 2nd round skinniest band, rest blue band)
Push Ups (knees)
Sit Ups

47:03

3/22/10

As many rounds as possible in 15min of:

7 Thrusters (45 #)
12 Kettlebell Swings (1st round 35.2 # (rx), other rounds 26.4 # )
7 Pull-ups skinniest band

5 ROUNDS

3/19/10 "Dead Man's Row"

50 Double KB Front Squats, 2 x 15 lbs
50 True Push Ups

True push ups are to be performed using the parallettes with toes up on a 12″ box- the athletes chest must drop below the depth of their hands and their elbows must lock out at the top for each rep to count. Post times to Comments. (i did knees on box)

8:41

3/11/10

Row 1000 m: 5:24

Rest 3 min

4 Rounds of 25 ABMAT sit-ups, 10 Knees to Elbows: 10:10

Rest 3 min

Row 500 m: 2:34

3/9/10 Bear Complex

5 Rounds, 7 sets of the following sequence for max load, cannot rest bar during round:

Power Clean

Front Squat

Push Press/jerk

Back Squat

Push Press/jerk

Round 1: 35#

Round 2: 45#

Round 3: 50#

Round 4: 55# Rx (think it was my max)

3/8/10

Run 250m

25 Snatches (45# rx)

25 Kettlebell Swings (25#)

25 Overhead Squats (35# x 15)

25 Box Jumps (16″ rx)

25 Sumo Deadlift High Pulls (45# rx)

25 Wallballs (8#@8ft)

25 Thrusters (35#)

Run 250m

20:57

3/3/10

Push Press/ Push Jerk

10 x 45#

9 x 65#

8 x 75#

Could not get 80# or 85# at all

3/2/10 Girls Gone Wild

"Girls Gone Wild"

10 Clean & Jerks (55 #)

50 sit-ups

100 Jump ropes

21 Thrusters (45 #)

21 pull ups

10 Clean & Jerks (2 x 55#, 8 x 45#)

13:34