Thursday 29-July-10, CFTW

4 x 50yrd. prowler push w/ 4 x 45lbs plates (horrible, see pic)
____________________________________

4 Rounds:

run 400m
row 400m
jump rope x 400

Wednesday 28-July-10, CFTW

Thrusters 3 x 10 (95, 95, 100lbs)
_________________________________

for time (12:12)
3 rounds

30 walking lunges
run 200m
30 walking lunges
50 push-ups

Tuesday 27-July-10, CFTW

3 rounds:
A1. Seated KB (44lb.) press x 6 ea. arm
A2. chin-ups x 10

2 rounds:
B1. back ext. x 30
B2. shoulder complex x 10
__________________________

for time (6:36)
4 rounds:
American style KB (44lb.) swing x 20
burpees x 10

Monday 26-July-10, CFTW

3 x 5 front squat (135lbs)
_____________________

3 rounds:

seated KB (44lbs) press x 6 each arm
chin-ups x 10

Saturday 24-July-10, Hunstville st. park

6.5 mi trail run (57:35)

Thursday 22-July-10, CFTW

Double KB (2 x 25lbs) press, as many in 5 min (65)
___________________________________________

4 Rounds

300m row
low bar prowler push w/ 2 x 25lbs
high box jump x 20
run 400m

Wednesday 21-July-10, CFTW

Deadlift 5 x 5 (295, 275, 275, 275, 275lbs)
______________________________________

Practice push jerk (155lbs)
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Alternating
20,18,16,14,12,10,8,6,4,2 KB swings (53lb.)
20,18,16,14,12,10,8,6,4,2 ball slams (12lb.)

Tuesday 20-July-10, CFTW

3 x 20 bench press (95, 95, 105lbs.)
________________________________

for time (10:18)
5 rounds:

10 x dips
10 x pull-ups
200m run

Monday 19-July-10, home/CFTW

AM:
4 rounds

200m row
push-ups x 10
thrusters (25lb db's) x 10
______________________________

PM:
200m sprint relays x 4
dead stop front squats x 5 (135, 135, 135, 145, 145lbs)

AMRAP in 10min (6)
burpee box jumps x 5
jump rope x 20
pull-ups x 10

Saturday 17-July 10, Huntsville st. park

6.5 mi trail run
_____________

335lbs. deadlift at cftw

Thursday 15-July-10, CFTW

for time: (2:26)
row 500m
100 mountain climbers (MC's)
_________________________________

for time (9:33)
4 rounds

KBSDLHP (70lb KB) x 15
dips x 10
run 200m

________________

run the death loop (875m)

Wednesday 14-July-10, CFTW

5 x 5 hang clean (95, 95, 135, 135, 115lbs.)
3 x 8 BB bent row (115lbs.)
____________________________________

For time: (12:36) w/2 x 40 lb. db
combination

40 x weighted burpee + clean + press + squat

Tuesday 13-July-10, CFTW

Bench Press 3 x 10 (135lbs)
_________________________

A1. 3 x Incline db press (60lbs) x 10
A2. 3 x pull ups x 10

B1. 3 x weighted step ups (2 x db 50lbs) x 20
B2. 3 x knees to elbows x 20

C1. 3 x Dips x 20
C2. 3 x Romanian deadlift (35lb db)

Monday 12-July-10, CFTW

3 x 20 squats (135lbs)
_____________________________

for time (14:28)

round 1:
400m run
20 S.D.L.H.P (70lb. KB)
20 burpees

round 2:
400m run
15 S.D.L.H.P (70lb. KB)
15 burpees

round 3:
400m run
10 S.D.L.H.P (70lb. KB)
10 burpees

round 4:
400m run
5 S.D.L.H.P (70lb. KB)
5 burpees

Sunday 11-July-10, Hunstville st. Park

6.75mi trail run

Saturday 10-July-10, 24hr. Fitness

Misc. gym workout

biceps
triceps
abs

Friday 09-July-10, CFTW

5 x 2 press (115, 115, 115, 125, 125lbs)

3 x 10 squats (185lbs)
3 x 10 bend bar bell row (135lbs)

3 x 20 OH weighted (45lbs) step ups
3 x 15 push-ups

Thursday 08-July-10, CFTW

16 in 1 (sprints across gym, as many as possible in 1min (16first round, 15 second)

4 x 10 strict pull-ups - neutral grip
___________________________________________________________

100yrds. prowler push (w/25lbs) high bar 50 yrds. + low bar 50 yrds.

Death loop lap (875m) w/35lb. KB
Second Death loop lap w/20lb. KB

Wednesday 07-July-10, CFTW

Bench Press 6 x 2 (175, 175, 175, 175, 185, 185lbs.)
________________________________________

For time (16:10) w/partner, 50 reps of each
-Leap frog
-goblet squats (50lb. db)
-burpees
-push-ups
-box jumps
-medicine ball sit-ups
-push press (95lbs)
-row 50 cal.

Tuesday 06-July-10, CFTW

5 x 5 high bar back squat (205, 205, 215, 215, 225lbs)
________________________________________

AMRAP in 5 min. (5)

thrusters (95lbs) x 5
pull-ups x 7
_________________

AMRAP in 5 min (6)

push press (95lbs)
snatch grip dead lift

Monday 05-July-10, Texas Rock gym, home

Indoor rock climbing (w/ Milu)

100 burpees (w/Milu)

Sunday 04-July-10, home

4.5 mile run (w/ Will)

Saturday 03-July-10, Huntsville st. park

9 mile trail run (w/Egan)

Thursday 01-July-10, CFTW

3 x 10 squats (185, 205, 205lbs)

3 x 10 strict pull-ups

3 x 15 press (65lbs)

3 x 15 Romania deadlifts (95lbs)

Wednesday 30-June-10, CFTW

4 x 6 bench press (115lbs) + plyo push-ups
_________________________________________

3 rounds:

Jump rope 60 sec.
Snatch high pull(65lbs.) 60 sec.
Lateral jumps 60 sec.
KB press (2 x 35lbs) 60 sec.
Row 60 sec.