1.31.15-2.1.15 Rest Days

1.30.15- G6

Practice L sit holds for 15 minutes

1.29.15- W/M6

5 rounds for time:

50 double unders
15 overhead presses @ 50% PR
15 front squats @ 60% PR

1.28.15- W/M/G3

As Many Rounds as Possible- 20 minutes

20 wallball shots
30 double unders
40 air squats

1.27.15- M/G6

5 rounds for time

10 walking lunges
15 air squats
20 sit ups
25 push ups
200 meter sprint

1.26.15- W6

New PR- Benchpress  3,2,2,2,1,1,1,1,1

2.4.15- Rest Day

2.4.15- M2

20k bike ride for time

1-24/25-15

Rest Days

1/23/15- M3

1.25 Swim

1/22/15- G/W3

5 rounds for time:

L sit hold- 30 seconds

20 air squats

10 push ups

5 pull ups

15 overhead presses @60% PR

1/21/15- G/W/M3

As many rounds as possible 20 minutes:

30 air squats
20-25lbs kettlebell swings
Sprint 100 meters

1/20/15- W/M5

5 Rounds for time:

5 clean and jerks @ 80% PR
10 wallball shots
Run 800 meters

1/19/5- G5

Practice for 15 minutes

Rope Climbs

1-17/18-14

Rest Days

1/16/14- W5

Push to new PR 3,2,2,2,1,1,1,1,1

Clean and Press

1/15/14- M/G5

5 rounds for time:

Run 800 meters
15 air squats
30 double unders
15 push ups

1/14/15- M/G/W3

As many rounds as possible in 20 minutes:

30 double unders
20-24 inch box jumps
10-35lbs kettlebell swings

1/13/15- G/M3

5 Rounds for time:

10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
Sprint 100 Meters

1/12/15- M2

20K Bike Ride

1/10/15-1/11/15

Rest Days

1/9/15-G4

Practice Handstand Pushups for 15 minutes

1/8/15-W/M4

5 Rounds for time:

10 Snatches @ 80% PR
15 Wallball shots
Bike 1k

1/7/15-W/M/G2

As many rounds as possible 20 minutes:

15 overhead presses @ 50% PR
Row 250 Meters
10 pull ups

1/6/15-M/G4

5 rounds for time:

10- 24 inch box jumps
25 air squats
Bike 800 Meters

1/5/15-W4

New PR 3,2,2,2,1,1,1,1,1  Snatches

1/4/15-

Rest Day

1/3/15-M1

New Benchmark Day

Run 5k

1/2/15-G/W2

5 rounds for time:

5 overhead presses @ 80% PR
10 walking lunges
15 push ups
20 air squats
25 sit ups

1/1/15

Happy New Year- Rest Day