13APR2011

Workout #1:
Core Warmup 3x (45#, 95#, 115#)

Set 1:
  10 Clean & Press @ 135#
  8 Clean & Press @ 155#
  6 Clean & Press @ 175#
  4 Clean & Press @ 195#
  2 Clean & Press @ 215#

Set 2: 5x
  10 RDL @ 135#
  10 GHD Situps
  10 Heel Claps

Set 3:
  KB BL @ 53#, 1-15

Workout #2:
5k Row (18:44)

12APR2011

Workout #1:
Core Warmup 3x (45#, 95#, 95#)

Set 1:
  3 TGU @ 65# (ea)
  2 TGU @ 85# (ea)
  1 TGU @ 105# (ea)

Set 2:
  Thruster BL @ 95#, 2 x 1-8
  Thruster BL @ 75#, 2 x 1-10

Set 3:
  10 Overhead Squat @ 95#
  10 Box Jump @ 36"
  5 Box Jump @ 36" + 10#

Workout #2:
Warmup - 1 mi easy run

3x:
  30/10 30/20 30/30 30/40 30/50 sprints (sprints in italics, recovery in plain text, lengths in seconds)

Cooldown - 2 mi easy run

11APR2011

Workout #1:
Warmup:
  10 Muscleups
  20 Burpee Pullups

Set #1: 10-8-6-4-2
  Bench Press @ 185#
  Burpees

Set #2: 10-9-8-7-6
  Bent Row @ 115#
  Pullups

Set #3:  4x (Max Reps)
  Bench Press @ 135# + 4 chains
  Alternating DB Press @ 50#

Set #4:  5-4-3-2-
  Ladder Pullups
  Scotty Bobs @ 50#

Workout #2:
Easy 5 mi run

09APR2011

For Time:
3 rounds:
1200 m run
10 pullups
10 burpees
1200 m run
10 one-arm KB swings @ 53# (alternating)
10 box jumps

then
25 HSPU

(i did this with a plate carrier but failed to record the time.  damn.  good workout.)

08APR2011

Workout #1:
Core Warmup 3x (45#, 95#, 115#)

Set 1:
5 TGU @ 65# (ea)

Set 2: (5x)
  5 Overhead Squat @ 135#
  5 Box Jump @ 36"
  5 Front Squat @ 135#
  5 Box Jump @ 36"
  5 Back Squat @ 135#

Set 3: (3x)
  5 RDL @ 135# (ea)
  10 GHD Situps
  5 DL @ 135# (focus on form)

Workout #2:
Easy 5 mi run

07APR2011

Workout #1:
Core Warmup x3 (45#, 95#, 115#)

100 Push Press @ 135# (for time - 6:23)

Alternating DB Press Pyramid - (rep numbers are for each side)
10 @ 60#
8 @ 65#
6 @ 70#
4 @ 75#
2 @ 80#
2 @ 85#
2 @ 80#
4 @ 75#
6 @ 70#
8 @ 65#
10 @ 60#

Workout #2:
10 rounds:
30 sec sprint
30 sec recovery

4 mile cooldown run

05APR2011

Core Warmup x2 (45#, 95#)

For Time @ 95#:
  20 Thrusters
  20 SDHP
  20 Push Press
  20 Overhead Squat
  20 Front Squat
Every minute do 4 burpees (on the minute)
(6:36)

25 Heel Claps
200 m 90# Underhand Plate Carry

TGU 2-2-2-1-1 (finished at 105#)