Friday 09/02/2011

I. Squat 2x10 on the minute

II.

Run 800m x1
50 curls
50 dips

Wednesday 08/31/2011

I. Push press 2x10, on the minute

II. 12 minutes:

Run 800 x1
AMRAP 20 pushups + 20 weighted situps

Monday 08/29/2011

I. Power clean 2x10 on the minute

II. 10 minutes to complete the following 2 rounds:

200m run
20 burpees
30 weighted situps

Friday 08/26/2011

I. Press 15-12-10-10

II. 10 minutes to complete the following:
-Run 800m
-50 floor to overhead (95/65)

III. 100 weighted situps

Wednesday 08/23/2011

I. Deadlift 5 sets/3 reps (find your working weight and use for all 5 sets)

II. 10 minutes to complete the following:
-Run 800m
-50 back squats with weight

III. 100 weighted situps

Monday 08/22/2011

Bench press 15-12-10-10

AMRAP 10 min:

10 barbell curls
10 dips

95 weighted sit-ups

*run will be dependent on how fast the workout is completed

Friday 08/19/2011

I. Squat 15-12-10-10

II. AMRAP/10 min

3 box jumps
6 pushups
9 lateral jumps

III. 1 round:

800m run
90 weighted sit-ups

Wednesday 08/17/2011

I. Standing press 4 x 12 reps

II. AMRAP in 10 min:
-(3 barbell ft. squat + 3 push press + 3 back squat)x3
-5 one-arm DB press (5 each arm)

III. Run 800m + 85 weighted situps

Monday 08/15/2011

I. Deadlift 10-12 reps x 4 sets

II. AMRAP in 10 min:
-5 burpees
-barbell thrusters

III. Run 800m + 80 weighted situps

Yes, you read it right, we are incorporating burpees back in the picture. 5 at a time isn't going to hurt anyone. Me and my fitness guru, John Basedow, do them all the time.

Friday 08/12/2011

I. Bench 4 x 12 reps (try using same weight as last week)

II. AMRAP in 10 min:
-barbell curl x5
-dips x5

III. Run 800m + 75 weighted situps

Wednesday 08/10/11

I. Squat 4 x 12 reps (try to use the same weight as last week with the increased reps)

II. AMRAP in 10 min:
-Side lunge x6
-One-legged squats x8 (place one foot on box; 4L + 4R)

III. Run 800m + 70 weighted situps