10-26-13: Barbells for Boobs

Warmup Workload
Partner workout
10 rounds ( 5 for each partner)
10 kb swings (50#)
10 wallballs
10 burpees
run 200
*rest while partner completes a round.

rest 30 minutes

"Grace"
30 clean and Jerks @ 135#
time=1:25

10/25/13: FU Friday WORKLOAD

3 Minute EMOM:
Every minute for 3 minutes do 2 burpees + 4 Box Jumps + 6 wallballs
-Straight into
3 Minute EMOM
Every minute for 3 minutes do 3 burpees + 5 Box Jumps + 7 wallballs
-Straight into
3 Minute EMOM
Every minute for 3 minutes do 4 burpees + 6 Box Jumps + 8 wallballs

Rest 2 Minutes

15-12-9 reps of
Kettle Bell Swings (70#) / burpees

Rest 2 min

21 wallballs
21 toes to bar
run 100m
15 wallballs
15 toes to bar
run 100m
9 wallballs
9 toes to bar
run 100m

Rest 2 min

12-9-6
Kettle Bell Swings (70#) / burpees

10/24/13: Workload

Strength:
Snatch Work
20+ sets of: 2 snatch shrugs + 1 hang snatch

Workload
15 Minute AMRAP:
250 Row
2 rounds of barbell complex with 135# (1 snatch Deadlift + 1 squat snatch + 1 overhead squat)
20 Push-ups

10/23/13: Running Workout

Run 100m

-Walk 100m rest

Run 200m

-Walk 100m

Run 300m

-Walk 100m

Run 400m

-2 Min Rest

Run 2000m

-5 min rest

Run 1000m

-5 min rest

Run 300m

walk 200m rest

Run 300m