08.02.12

@ 85% of Maximum Perceived Exertion
5 sets
AMRAP in 60 seconds
burpee box jumps @ 24/20
rest 60 seconds
AMRAP in 60 seconds
row (meters)
rest 60 seconds
AMRAP in 60 seconds
airdyne (calories)
rest 60 seconds
AMRAP in 60 seconds
run 100 meters and AMRAP HTF sit-ups w/time remaining
rest 60 seconds

05.29.12

@ highest aerobic pace
AMRAP in 3 minutes
row 200 meters
20 hand release push-ups
rest 60 seconds
AMRAP in 3 minutes
airdyne 30 seconds
35 double unders
rest 60 seconds
AMRAP in 3 minutes
15 wall ball shots @ 20/14
run 200 meters
rest 60 seconds
run 600 meters

05.01.12

AMRAP in 60 seconds @ highest aerobic pace
3 sets
box jumps @ 24/20 (step down)
rest 60 seconds
burpees (no jump)
rest 60 seconds
htf sit-ups
rest 60 seconds
kb swings @ 55/35
rest 60 seconds

03.28.12

@ highest aerobic level

AMRAP in 12 minutes

10 sumo deadlift high-pulls @ 85/50

12 burpees (no jump)

20 hands-to-floor sit-ups

rest 6 minutes

AMRAP in 12 minutes

20 wall ball shots @ 20/14

run 200 meters

03.21.12

@ highest aerobic pace X 3

AMRAP in 60 seconds

front squat @ 95/65

rest 30 seconds

AMRAP in 60 seconds

double unders

rest 30 seconds

AMRAP in 60 seconds

HTF sit-ups

rest 30 seconds

03.14.12

AMRAP in 10 minutes @ highest aerobic pace

run 200 meters

10 deadlifts @ 225/155

20 release push-ups

rest 5 minutes

for time @ highest aerobic pace

25 pull-ups

25 box jumps @ 24/20

25 wall ball shots @ 20/14

run 800 meters

03.07.12

@ highest aerobic pace

amrap in 7 minutes

run 200 meters

20 wall ball shots @ 20/14

rest 3 minutes

amrap in 7 minutes

50 double unders

25 hands-to-floor sit-ups

rest 3 minutes

amrap in 7 minutes

10 front squats @ 115/70

run 400 meters

02.28.12

@ highest aerobic pace

amrap in 5 minutes of

ground-to-overhead X 10 @ 85/55

alternating lunges X 20

rest 3 minutes

amrap in 5 minutes of

run 200 meters

pull-ups X 10

rest 3 minutes

amrap in 5 minutes of

push-jerk X 5 @ 135/95

box jump X 5 @ 30/24 (step down)

rest 3 minutes

run 1000 meters

02.21.12

@ highest aerobic pace

AMRAP in 3 minutes

10 wall ball shots @ 20/14

run 100 meters

rest 3 minutes

AMRAP in 3 minutes

10 power cleans @ 95/65

10 burpees (no jump)

rest 3 minutes

AMRAP in 3 minutes

5 pull-ups

10 HTF sit-ups

15 squats

rest 3 minutes

run 800 meters

rest 3 minutes

run 800 meters

02.15.12

A. In 8 minutes, work to a heavy 3 repetition in the overhead press.

B. 3 sets AMRAP @ a high aerobic pace

60 seconds of kb swings @ 55/35

rest 30 seconds

60 seconds of release push-ups

rest 30 seconds

60 seconds of box jumps @ 30/24 (step down)

rest 30 seconds

60 seconds of alternating lunges

rest 30 seconds

02.10.12

3 sets @ maximum aerobic pace

60 seconds of wall balls @ 20/14

rest 60 seconds

60 seconds of sumo deadlift high-pulls @ 75/55

rest 60 seconds

60 seconds of burpees (no jump)

rest 60 seconds

60 seconds of HTF sit-ups

rest 60 seconds

02.02.12

5 rounds at high end aerobic pace

10 kettlebell swings (heavy)

20 burpees

30 htf sit-ups

40 double unders

rest 120 seconds b/t each round

01.24.12

HIA/MAP

5 sets

30 seconds of sumo deadlift high-pulls @ 75/55

30 seconds rest

30 seconds of box jumps @ 24/20

30 seconds rest

30 seconds of alternating lunges

30 seconds rest