Sunday April 29, 2017

800m Run
Then,
21-15-9
Front Squat (60/95#)
Push Press (60/95#)
Situps
Then,
800m Run

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Friday, August 08, 2014

Wednesday April 26, 2017

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (44/70#)
Burpee Box Jump (20/24")
Situps

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Sunday April 23, 2017

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

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Tuesday, February 10, 2015

Saturday April 22, 2017

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

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Saturday, October 1, 2011

Wednesday, April 19, 2017

Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M

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Wednesday, May 18, 2016

Saturday April 15, 2017

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

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Friday April 14, 2017

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

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Friday, May 27, 2016

Wednesday April 12, 2017

"Annie"

50-40-30-20-10
Double Unders
Situps

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December 26, 2014

Sunday April 09, 2017

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

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Thursday, October 13, 2011

Saturday April 08, 2017

30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)

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Thursday, May 28 2015

Wednesday April 05, 2017

6-9-12-9-6
Burpees over the bar
Front Squats (110/185#)
Pullups

Sunday April 02, 2017

1 Mile Run
25 Wallball Squat Cleans (12#/20#)*
25 Pushups (Hand Release)
20 Wallball Squat Cleans (12#/20#)*
20 Pushups (Hand Release)
15 Wallball Squat Cleans (12#/20#)*
15 Pushups (Hand Release)
10 Wallball Squat Cleans (12#/20#)*
10 Pushups (Hand Release)
5 Wallball Squat Cleans (12#/20#)*
5 Pushups (Hand Release)
1 Mile Run

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Thursday, July 14, 2011

Saturday April 01, 2017

500M Row
10 Push Press (60#/95#)
20 Box Jumps (20"/24")
30 Wallballs (12#@9'/20#@10')
40 SDHP (60#/95#)
30 Wallballs (12#@9'/20#@10')
20 Box Jumps (20"/24")
10 Push Press (60#/95#)
500M Row

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Tuesday, August 11, 2015