3/26/08

dumbbell clean and split jerk 5 X 3 (1:30-2:00 rest in b/t sets)

billboard sprint
2:00 rest
billboard sprint
1:30 rest
billboard sprint
1:00 rest
billboard sprint

Butch, Dwayne, Doug, Emile, Jordan, Conrad, Kyle

3/24/08

run 800 meters
40 lb (each hand) dumbbell thrusters X 30
sit-ups X 100
burpees X 30
run 800 meters

Butch, Peggy, Stephen, Dawn, Dwayne, Doug, Conrad, Kyle, Emile, Jordan

**All scaled

3/12/08

dumbbell thruster 5 X 3 (heavy--90-120 seconds b/t rounds)

then...

3 rounds w/ 2:00 rest b/t rounds (power bias)

sprint 300 meters
15 jump squats

3/10/08

run 300m
21 handstand push-ups
21 55 lb dumbbell swings
run 300m
15 handstand push-ups
15 dumbbell swings
run 300m
9 handstand push-ups
9 dumbbell swings

3/5/08

CKD

run 800 meters
walking lunges X 100
farmers walk 300 meters (target weight is dumbbells equal to bodyweight)
push-ups X 100
run 800 meters

3/3/08

3 rounds for time--

squats X 50
v-ups X 40
burpees X 30