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)

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.)