30MAR2011

Workout #1:
  Hill Repeats

Workout #2:
Warmup:
  Core Warmup x3 (45#, 95#, 115#)

Set 1: (5x)
  5 Deadlift @ 225# (add 20# after each set.  last set should be done at 305#)
  5 GHD Back Extensions
  10 GHD Situps

Set 2: (5x)
  3 Clean + Press @ 175#
  5 Heel Claps
  7 Box Jumps @ 36"

Set 3: (3x, no rest in between)
  20 seconds Thruster @ 75#
  5 seconds transition/rest
  30 seconds KB Rack @ 2x53#
  5 seconds transition/rest

29MAR2011

Workout #1:
  Swim

Workout #2:
Warmup:
  10 Muscleups
  20 Assisted Muscleups
  10 HSPU

Set 1: (7x)
  5 Bench Press @ 135# + 4 Chains
  4 Ladder Pullups

Set 2:
  50 Scotty Bobs @ 65#

Set 3:
  Unilateral DB Press @ 75# (5-5-5-5-5 ea)
  Strict CTB Pullups (10-8-6-4-2)

Notes:
  Ladder Pullups - Find a "dual" pullup bar... one bar 6-12" above the first.  Do a pullup, then hop to the next bar.  Do another complete pullup, then drop to the lower bar.  That's one rep.
  Scotty Bob = LDBR+Pushup = pushup, row one DB, pushup, row other DB = one rep.

09MAR2011

Workout #1:

  5 min warmup, then sprints (sprint in bold, recovery in normal font)

  20/10 20/20 20/30 20/40 20/50 20/60

  15/10 15/20 15/30 15/40 15/50 15/60

  10/10 10/20 10/30 10/40 10/50 10/60

Workout #2:

08MAR2011

20-15-10-5
  Thruster @ 95#
  Burpee Pullup
  One Arm Alternating KB Swing @ 53#

07MAR2011

Tabata C2 Row (4 min)
50 Unilateral DB Press @ 70# (25 ea)
Tabata C2 Row (4 min)
50 Alternating Incline DB Press @ 65# (25 ea)
Tabata C2 Row (4 min)
25 Decline Bench Press @ 185#

04MAR2011

Workout #1:
2000m Swim (broken down however you can complete it)

Workout #2:
Core Warmup x3 (45#, 95#, 115#)

"Hutch"
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (for time)
  DL @ 185#
  KB Clean and Press @ 2x45#
  Box Jump @ 36"
  Back Squat @ 135#
  10 LDBR+Pushup (5 ea, don't multiply by the above numbers unless you're a real sadist)
(1:01:53)

03MAR2011

Workout #1:
Easy run to gym (~1.5 mi)

Core Warmup x3 (45#, 95#, 95#)

21-15-9
  SDHP @ 95#
  Overhead Squat @ 95#
this was the CF WOD posted at our gym.  finished in 5:02.

20 One-Leg GHD Situps (10 ea)

Practice One-Arm Handstands, Reverse Hyper, Hamstring Hold

Easy Run back from gym (~1.5 mi)

Workout #2:
Warmup:
  25 Assisted Muscle ups
  25 Inverted Rows
  25 Pushups

10-9-8-7-6-5-4-3-2-1
  BP @ 185#
  Burpee Pullups

5x:
  14 Unilateral DB Press @ 75# (7 ea)
  10 One-Arm Pushup (5 ea)

5x:
  10 LDBR+Pushup (5 ea)

3x:
  10 Cable Lat Pushdowns (50#-60#-60#)