Friday 08/31/2012

I. Bench press 8x5 sets

II. Once:

-run 800
-20 box jumps
-40 weighted situps
-60 kb swings
-run 400

"TOON O' THE DAY": Paddy the Thespian

Monday 08/27/2012

I. Deadlift 8x5 sets

II. Run 400
3 rounds of 15 power cleans + 10 pull ups
Run 400

Don't fo'git about the new Paddytoon

Friday 08/24/2012

I. Bench press 10x4

II. 05 floor to overhead (135/75)
10 burpees
Run 200
*15min time limit

Wednesday 08/22/20121

I. Squat 10x4

II. Run 400-(21 box jumps + 21 kb swings + 21 situps)-run 400

Monday 08/20/2012

I. Deadlift 10 x 4 sets. Lighter weights this week

II. 12 min am rap
15 db thrusters
15 hand release pushups
15 k2e
200m run

Friday 08/17/2012

I. Bench 10-8-6; 2-2-2

II. 21-15-9 reps burpees + pullups. 200m run after every round

"Paddy-toon": Halloween is great, yet soooo frustrating

Wednesday 08/15/2012

I. Squat 10-8-6; 2-2-2

II.

Run 400
25-20-15-10-5 reps box jumps + vertical lifts
Run 400

Monday 08/13/2012

I. Deadlift 10-8-6; 2-2-2

II. AQAP

Run 800
50 wb
30 k2e
Run 400

Friday 08/10/2012

I. Bench 8-6-4; 2-2-2

II. 3 rounds

21 wallballs
21 box jumps
200m run

"Paddy-toon": All That Jazz

Wednesday 08/08/2012

I. Squat-8-6-4; 2-2-2

II. A.F.A.P.:
-Run 400m
-50-35-20 dips + situps
-Run 400m

"Paddy Toon" For The Day: Paddy's In Love

Monday 08/06/2012

I. Deadlift 8-6-4-2-2-2. Increase weight first three sets. Find a working weight for your 2's

II. 3 rounds

21-15-9 one arm db or kb press
Run 400m

Day four of "Paddy Toons". We have some good ones this week

Friday 08/03/2012

I. Bench 3x5, @90%

II. 10 rounds AMRAP (1min on/:30 rest):
-5 box jumps
-5 burpees

Second day of Cartoon Patrick