1/20/16

warm up

Bench 3x12 95#
Back ext 3x10

4 Rounds w/1min rest between rds
3 min AMRAP
3 Power cleans 75
6 Dips

9 Pushups


Bike
Hill sprints 30x2:00x8

1/19/16

2 rdsft
50 pull-ups
50 ab rolls



10 swim sprints

1/19/16

Am wod

5 min elp

12 amrap
10 supine pull-ups
10 true push-ups
10 kb swing

Ab wod


Lunch wod

Bike
Short intervals

7/22/14

10 mile bike

6 rds
250 row
25 push-ups

30 back ext

6/10/14

30 min uphill walk

50 push-ups
20 sit-ups/supermans
21-15-9 press
Farmers walk
50 push-ups

6/9/14

20 min 6% walk

4 rds
400 m row
25 95# bench


150 kb swings

Tabata Monday

3/17/14

Lunch wod
Tabata bike
Tabata rower
Tabata combat ropes


Pm wod
10 rds
15 kb swings
15 push-ups