Thursday 31-Mar-11, CFTW

seated press 3 x 15 (95, 85, 75)

3 x 5 chest to bar chin ups
3 x 10 invert BB row

AMRAP 10min (5)

10 x KB (70) SDLHP
15 x push press (BB 45)
20 x double unders

Wednesday 30-Mar-11, CFTW

5 rounds:
200m run
20 x side box jumps
20 x burpees
15 x GHD situps
40 x speed skaters

Tuesday 29-Mar-11, CFTW

Press x 1 rm 150)
A1. 1 arm DB(50) bench press 3 x 15
A2. Neutral grip pull up 3 x 15
B1. Dips 3 x 15
B2. BB upright row 3 x 15
C1. Tricep work 3 x 20
C2. Ab work 3 x 20

Monday 28-Mar-11, CFTW

5 x band sprints
4 x 50 yrd. sprints
3 x 20 rev. lunges (BB 95)

for time: 9:30
50 x burpee box jumps
50 x KB (70) goblet squats

Sunday 27-Mar-11, home

3.2 mi run w/ 18lbs. weight vest

Saturday 26-Mar-11, CFTW "walk the walk" competition

for time (7:32)

run 200m

3 rounds:
20 x KB (70) american swings
10 x box jumps

run 200m

Wednesday 23-Mar-11, CFTW

6 x Death loop (3.2mi)
3 mi jog

Tuesday 22-Mar-11, CFTW

Bench Press 1rep max (220)

A1. 10 x wide grip pull-ups
A2. 10 x press (95,95,105)

B1. 20 x BB bent row (135)
B2. 20 x wide box push-ups

C1. tricepts
C2. Abs

Monday 21-Mar-11, CFTW

25 x 1 high box jump

20 x overhead (45) lunges
20 x back ext.

For time: 8:54
3 rounds:
20 x KB (70) swings (Russian)
40 x wide squats
run 200m

Saturday 19-Mar-11, Warrior Dash

3.2 mi. Warrior dash (68th place of >7500)

http://www.warriordash.com/register2011_east_texas.php

Thursday 17-Mar-11, CFTW

Band press 8 x 3

A1. Renegade row (DB 50) 3 x 12

A2. 1 arm Dynamic BB press 3 x 10 ea.

AMRAP in 20 min (18):

Pull up x 5

Push up x 10

V-up x 15

Wednesday 16-Mar-11, CFTW

4 Rounds:

Low bar prowler x 50 yd.

Run x 400 m

Low bar prowler x 50 yd.

Row/ Ride x 25 cal.

Tuesday 15-Mar-11, CFTW

Wide grip press x 1 rm (135)

A1. Neutral grip pull up 3 x 12

A2. Dip 3 x 15

B1. DB bent row 3 x 10

B2. Wide grip bench press 3 x 10

C1. Tricep work 3 x 20+

C2. Ab work 3 x 20+

Monday 14-Mar-11, CFTW

Sprint 8 x 50 yd.

Trap bar dead lift 3 x 10 (295, 305, 305)

On the minute every minute for 10 minutes:

Goblet squat x 10

Prisoner lunge x 20

Glute bridge 3 x 20

Saturday 12-Mar-11, CFTW

Max Front squat (255)

3 x 50 yr. forward sled pull (450lbs.)
3 x raised KB (88lbs.) deadlift x 15

TABATA 8 min.
squats
speed skaters

Thursday 10-Mar-11, CFTW

10 x bar muscle ups
3 x 20 (135, 135, 125) bench press

1 to 10
double KB (40) press
chin ups

Wednesday 9-Mar-11, CFTW

5 rounds:

row 200m
bear craw 20 yrds. x 5
burpees x 10
ball slam x 15
air squats x 20
med. ball V ups x 25

Tuesday 8-Mar-11, CFTW

Floor Bench Press 1 rep max (200)

A1. 3 x 10 double KB (53) Press
A2. 3 x 10 wide grip pull-ups

B1. BB bent row (145) x 10
B2. weighted push-ups x 20

C1. triceps (ring extensions) x 10
C2. side ext. KB (70) 20 ea. side

Saturday 5-Mar-11, Hunstville, CFTW

6.5 mi. trail run

Sumo Deadlift 1 rep max (430)

Thursday 3-Mar-11, CFTW

KB hanging (35) bench 3 x 20

KB bench press (53) 3 x 10
neutral grip pull ups 3 x 10

AMRAP (5)
5 ea. arm DB snatch (50)
10 x toes to bar
10 x KB push press (35)

Wednesday 2-Mar-11, CFTW

1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20 - burpees
2,4,6,8,10,12,14,16,8,20,22,24,26,28,30,32,34,36,38,40 - double unders

run 2 x death loop

Tuesday 1-Mar-11, CFTW

Press x 1 rm (145)
A1. Close grip bench 3 x 8 (155)
A2. KB row 3 x 12 (53)
B1. Weighted dips 3 x 10
...B2. Kipping pull up 3 x 15
C1. Tri work x 15+
C2/ Abs x 20+

Monday 28-Feb-11, CFTW

Low bar prowler 4 x 50y
High bar squat 3 x 10 (135)

For time: (>15:00)
KB swing x 50,40,30,20,10
Run 50 yards b/w each sequence
Double under x 50,40,30,20,10
Run 50 yards