8/22/13: Push Presses, Gymnastics, Kettle Bells, Rowing

Interval work/Workload
20 Minute Interval Work
Minute 1: 10 Push Presses @155#
Minute 2: 10 Toes to bar
Minute 3: 10 Push Presses @155
Minute 4: 10 Toes to bar
*Keep up with the trend until 20 minutes are up.
**rest = remaining time of each minute.
***add an extra round for each time you break up into a smaller set(s).

Rest 15-30 Minutes

WORKLOAD 2
3 Rounds:
500m row (1st 500m should be pretty close to 1,000m pace)
20 Kettle bell snatches with 50# kettle (or dumbell, going just below the knees every time)
10 Burpee Pull-ups (perform a burpee, then jump up to a pull-up bar and do a pull-up)

8/21/13: Running

Row Warm-up
30 seconds on/30 seconds off of rowing for 10 minutes @1,000m pace.

Strength
7x3 Thrusters
I built up to 245# straight from the ground/unbroken. (NEW PR)

Workload
5 Rounds:
400m Run
15 Ring Dips
10 Burpees
rest 1 minute between each round

Rest 15 minutes

5 x 30 Seconds max effort Air dyne straight into 8 walking lunges with 100# dumbbells in each hand.
*30 Anchored situps between each round
**rest as needed between each round