Friday - 15APRIL2011

Rx
400m Walking lunge


scaling options:
there are none

Thursday - 14APRIL2011

Rx
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120/90 # Overhead squat, 30 reps
10 Muscle-ups

scaling options
INTERMEDIATE
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
75-90/45-55# Overhead squat, 30 reps
10 Muscle-ups

BEGINNER
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
10-20 pound Overhead squat, 30 reps
10 Muscle-ups

Wednesday - 13APRIL2011

Rx
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Tuesday - 12APRIL2011

Today we will meet at Stoneman Stadium, which is just inside McNair Gate.
If you have a watch, bring it.

Rx
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Monday - 11APRIL2011

Don't forget we're going at 9 this morning and here on out. 9 AM

Rx
Fight Gone Bad!

Three rounds for reps of:

Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row (Calories)

Friday - 08APRIL2011

Rx
"JT"

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

scaling options
ADVANCED
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

INTERMEDIATE
21-15-9
HSPU
Bar dips
Push ups

BEGINNER
15-12-9
Dumbbell shoulder press
Bench dips/jumping ring dips
Push ups

Thursday - 07APRIL2011

Rx
AMRAP 5 minutes of:

165/110 pound Squat Clean
165/110 pound Jerk

Wednesday - 06APRIL2011

Rx
"Michael"

Three rounds for time of:
Run 800m
50 Back Extensions
50 Sit-ups


scaling options:
INTERMEDITATE
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
BEGINNER
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Tuesday - 05APRIL2011

Rx
"Diane"

21-15-9 for time of:
Deadlift, 225/155-185#
Handstand Push-ups

scaling options
ADVANCED
15-12-9 for time of:
Deadlift, 225/155-185#
Handstand Push-ups

INTERMEDIATE
21-15-9 for time of:
Deadlift, 185/135#
Handstand Push-ups

BEGINNER
15-12-9 for time of:
Deadlift, 95-135#
Handstand Push-ups

Monday - 04APRIL2011

Rx - Five rounds for time of: 400m Run/5 Back squat - no scaling, everyone is doing RX today