1.31.10

MICHAEL

3 rounds for time of:

Run 800m
50 Back Extensions
50 Situps

1.30.10

Rest Day

1.29.10

Annie

50-40-30-20-10 for time of:
Double Unders
Situps

1.28.10

Deadlift
3,3,3,3,3

1.27.10

Jackie

1000m Row
50 (45lb) Thrusters
30 Pullups

For time

1.26.10

Rest Day

1.24.10

RUn 3 miles for time

1.23.10

REST DAY

1.22.10

Helen:

3 rds for time:

400m run
21 KB swings (1.5 pood)
12 Pullups

1.21.10

Front Squat
5,5,5,5,5



*5RM...5 sets of 5 attempting to max out on last set. Beginners stay conservative - this takes time

1.20.10

Nicole

AMRAP in 20 minutes of:

Run 400m
Max Pullups

1.19

Rest Day

1.18

Deadlift
5,5,5,5,5

1.17.10

Angie

100 Pullups
100 Pushups
100 situps
100 squats

for time


A: 75 reps of each
R: 50 reps of each

1.16.10

Rest Day

1.15.10

10m Lunge x2
10m Lunge with 2x 12kg KB held overhead
10m Lunge with arms overhead
10m lunge, farmers carry 2x 12kg KBs

3 sets of 5 rep one-legged Deadlift (50%)

Handstand Pushups setups against wall (5 sets of 5)

1.14.10

8 rounds of Clean (75% 1RM)

90 sec rest btwn rds.

1.13.10

Run 5 minutes on treadmill AFAP (as fast as possible),
5 minutes of:
10 pullups
20 pushups,
Run 5 min AFAP,
5 minutes of
5 pullups
10 pushups

Count total amount of:
- tenths of mile for both runs (i.e. 1.2 miles = 12)
- rounds of pushups/pullup combo

1.12.10

Rest Day

1.11.10

DEADLIFT 7 rounds (3RM)
Clean 5 rounds (3 RM)
Clean and Jerk 3 rounds (3 RM)