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