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#)

04APR2011

Warmup:
  10 Muscleups
  20 HSPU

Set 1: (5x)
  7 Bench Press @ 185#
  7 CTB Pullups
  10 Alternating DB Press @ 50# (ea)
  10 One-Leg Unilateral Bent Row @ 50# (ea)

Set 2:
  50 Ring Pushups
  50 Ring Rows

Set 3:
  Bench Press @ 135# + 4 Chains (3-4-4)
  Strict CTB Pullups (4-5-5)

02APR2011

4 Rounds (for time):
10 Pullups
.25 mi Hill Run (up)
10 HSPU
.25 mi Hill Run (down)
25 Air Squats

20:13 (wearing plate carrier)

01APR2011

Workout #1:
  5 mi Hill Run

Workout #2:
Core Warmup 3x (45#, 95#, 115#)

Set 1: (7x)
  5 Overhead Squat @ 135#
  10 Pistols (5 ea)

Set 2: (5x)
  10 RDL @ 155# (5 ea)
  5 Clean and Press @ 155#
  5 GHD Situps
  5 Heel Claps

Set 3: (3x)
  6 One-Hand Clean @ 95# (3 ea)
  6 Squat Snatch @ 95#
  6 KB Swing @ 70#