2/26/07

1 arm dumbbell snatch X 50 (25 reps each side)
billboard run (aprox 300 meters)
hindu push-ups X 50
billboard run X 2
pull-ups X 50
billboard run

**weights ranged from 40lbs to 5 lbs for the snatch
**some athletes completed longer runs
**everyone finished under the 30:00 time limit

Steven, Judy, Dawn, Colton, Garrett, Ron, Jordan, Joe, Shawn, Charles

2/21/07

5 rounds for time--

dumbbell overhead walking lunge X 20 (10 each)
sit-ups X 20

then...

tag team burpees for 10:00

p1 15 burpees
p2 6 inch static hold until p1 is finished
**keep switching roles for 10:00

Jordan, Joe, Dawn, Ron, Judy, Steven, Charles, Dan (later)

2/19/07

Dice Game
Keep rolling for 20:00--

1=50 squats
2=40 push-ups
3=30 dumbbell swings
4=20 pull-ups
5=10 burpees
6=5 handstand push-ups

Joe, Jordan, Colton, Ron, Steven, Judy, Charles

2/15/07

Dumbbell Thrusters 5 X 3 w/ aprox. 2:00 rest b/t sets

then...

3 rounds for time
farmer's walk X 2 laps
sit-ups X 25
bear crawl X 2 laps
pull-ups X 25
dips X 25

Dawn, Steven, Charles

2/12/07

#1 Perform 3 rounds of...

billboard run
handstand push-ups to failure

rest 5:00 to 7:00

#2 As many dumbbell hang squat cleans as you can in 10:00 using anywhere from 5lb to 40lb dumbbells.

Chris, Ron, Garrett, Joe, Judy, Jordan, Shawn, Steven, Charles

2/8/07

Continue for 15:00

1 dumbbell swing w/35lbs
2 push-ups
3 sit-ups
4 dumbbell swings
5 push-ups
6 sit-ups
and on, and on, and on...

See how far you can get in 15:00.

Joe, Chris, Ron, Judy, Jordan, Garrett

2/6/07

45lb dumbbell thruster X 30
run approximately 600 meters
pull-ups X 30
run approximately 600 meters
45 lb dumbbell thruster X 30
run approximately 600 meters

Athletes used anywhere from 45lbs to 20 lbs on the dumbbell thrusters. This refers to the weight of each dumbbell.

Chris, Ron, Joe, Jordan, Garrett, Charles

1/29/07

For time--
21-15-9 reps of

handstand push-ups
burpees

After the last burpee, perform 100 sit-ups. You are done.