9/26/07

maximum rounds in 20:00

20lb turkish get-ups X 6 (3 each side)
push-ups X 12
squats X 18

Josh, Butch, Peggy, Dawn, Stephen, Dwayne, Jordan, Danielle

9/24/07

3 rounds for time

burpees X 21
handstand push-ups X 21
sit-ups X 21
pull-ups X 21
dumbbell swings X 21

**Some athletes scaled this according to their abilities.

Peggy, Christina, Josh, Stephen, Dawn, Butch, Peggy(2), Jordan, Dwayne, Charles

9/19/07

back squats 3-5 sets of 5

dumbbell overhead press 5 sets of 5

Plenty of rest between sets.

Sit-up races and ladders

**If you are new to all of this, use very light weight and work on perfecting technique. If you are competent in the movements, add weight to each set while staying within the 5 repetition rep scheme. For the sit-ups at the end, see how fast you can get to 100 regular sit-ups or 50 glute ham sit-ups.

Dwayne, Peggy, Judy, Butch, Jordan, Emile, Charles

9/17/07

40 lb manmakers X 21-15-9
glute ham sit-ups X 9-15-21
pull-ups X 21-15-9

**The first round looks like 21 manmakers, 9 sit-ups and 21 pull-ups. The second round is 15 of everything. You get the picture.

Jordan, Peggy, Butch, Dwayne, Charles

9/12/07

All Messed Up
RX: 40lb dumbbells
Do ring dips if you have rings.

dumbbell hang squat clean (DHSC) X 30
dips X 20
pull-ups X 10
DHSC X 10
dips X 20
pull-ups X 30
DHSC X 20
dips X 20
pull-ups X 20

9/10/07

run 400 meters
50 squats
30 handstand push-ups
run 400 meters
75 squats
20 handstand push-ups
run 400 meters
100 squats
10 handstand push-ups

9/8/07

This is one I did by myself. Feel free to give it a go.

3 rounds for time

run 800 meters (aprox)
135lb back squat X 21
pull-ups X 21
ring dips X 21(I used those straps that hold people up while they are doing that knee swinging stuff).

9/5/07

deadlift
5 X 5 or 3-3-1-1-1

then...

run 300 meters
10 burpees
rest 1:00
run 300 meters
7 burpees
rest 1:00
run 300 meters
5 burpees

Speed, speed, speed!

Dawn, Stephen, Butch, Dwayne, Judy, Peggy, Jordan

9/2/07

At Episcopal High School

maximum rounds in 20:00
run 400 meters
squats X 30
burpee pull-ups X 10

UGH.

Dawn, Dwayne, Dan, Stephen (Cindy), Charles

Have a good Labor Day. See you Wed.