21APR2011

Workout #1:
Warmup
  15 Burpee Ladder Pullups

Set 1: 8x
  8 Bench Press @ 155#
  5 Clapping Pushups
  250m Row

Set 2: 6x
  8 One-Leg Bent Row (4 ea leg)
  4 CTB Pullups

Set 3: 5-4-3-2-2
  Unilateral BB Press @ (75#, 75#, 85#, 95#, 95#)
  2x Ring Rows (feet elevated)

Set 4: 2x
  25 m Zombie Walk @ 2x53# KB

Workout #2:
5 mi Run -
  6 minute warmup, then 5x
  2 minute hard
  3 minute recovery
  Once intervals are complete, finish the 5 mi route as a cooldown.

20APR2011

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

Set 1: 3x
  10 Clean @ 135#
  500m Row
  10 DL @ 135#

Set 2: 3x
  20 Alternating One-Arm KB Swing @ 53#
  10 Sumo DL @ 135#
  10 Medicine Ball Slam @ 20#

Set 3: 4x
  Knees to Elbows Breathing Ladder, 1-Failure

Workout #2:
20 x 100m Swim

19APR2011

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

Set 1: 5x
  5 Overhead Squat @ 155#
  5 Box Jump @ 36"
  5 Front Squat @ 155#
  5 Lunge Jump (ea)
  5 Back Squat @ 155#

Set 2: 3x
  10 Thruster @ 95#
  10 HSPU

Set 3: 5-4-3-3
  Push Press + 10 sec hold  (135#, 135#, 155#, 155#)
  Pistol (ea)

Workout #2:
Easy 5 mi Run

18APR2011

Workout #1:
Warmup:
  15 Burpee Pullups
  15 Bench Press @ 135#

Set 1: 6x
  4 Bench Press @ 205#
  6 Scotty Bob @ 70#
  8 Inverted Row

Set 2: 3x
  8 Unilateral DB Press @ 70#
  8 Bent Row @ 135#
  16 Dips
  8 CTB Pullups

Set 3: 5-4-3-3
  Alternating Incline DB Press @ 65#
  Burpee Pullups


Workout #2:
  500m Row (1:55)
  1 min rest
  500m Row (1:50)
  1 min rest
  500m Row (1:45)
  1 min rest
  500m Row (1:40)
  1 min rest
  500m Row (1:45)
  1 min rest
  500m Row (1:50)
  1 min rest
  500m Row (1:55)
  1 min rest
  500m Row (2:00)

Workout #3:
1 mi warmup, moderate pace (~6:00)
100m sprint, 100m jog (4x)
200m sprint, 200m jog (2x)
400m sprint, 400m jog (1x)
200m sprint, 200m jog (2x)
100m sprint, 100m jog (4x)
... done continuously

17APR2011

Core Warmup 3x (45#, 95#, 115#)

Set 1: 4x
  4 TGU (65#, 75#, 85#, 95#)
  500m Row (-1:45)

Set 2: 10-9-8-7-6
  1x Hang Clean @ 155#
  2x RDL @ 155#
  2x GHD Situps

Extra Credit:
  Knees to Elbows BL 1-failure

15APR2011

Workout #1:

Warmup

  10 burpee ladder pull-ups

Set 1: 8x

  7 Bench Press @ 135# + 4 chains

  500 m row (sub 1:50)

Set 2: 5x

  5 HSPU

  10 CTB Pullups

  30 sec KB Rack @ 53# ea

Extra Credit:

  25 m Zombie Walk @ 53# ea

Workout #2:

1.5 mi easy run warmup

3x: (3 minutes rest between rounds)

  200m sprint

  200m jog

  20 sec rest

  400m sprint

  Stair loop

  600m sprint

1.5 mi easy run cooldown

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)