2.28.15-3.1.15- Rest Days

2.27.15- M2

20k Bike Ride for time

2.26.15- G/W4

5 rounds for time:

10 Front Squats @ 70% PR
15 Push Ups
10 Overhead Presses @ 80% PR
15 Pull Ups

2.25.15- G/W/M4

As many rounds as possible- 20 minutes

L Sit Hold- 30 seconds
20 Thrusters @ 60% PR
50 Double Unders

2.24.15- W/M7

5 rounds for time:

10 Bent over rows @ 80% PR
50 double unders
10 Overhead Presses @ 80% PR

2.23.15- G1

Practice handstands for 15 minutes

2.21.15-2.22.15- Rest Days

2.20.15- W7

New PR- Sumo Deadlift High Pull 3,2,2,2,1,1,1,1,1

2.19.15- M/G7

5 rounds for time:

Row 200 meters
20 push ups
Row 200 meters
20 walking lunges

2.18.15- M/G/W4

As many rounds as possible- 20 minutes

Bike 800 Meters
7 Handstand push ups
14-35 lbs. single arm kettlebell swings (7 each arm)

2.17.15- G/M4

5 rounds for time:

7 handstand pushups
20 walking lunges
sprint 100 meters
25 sit ups
10 pull ups

2.16.15- M1

5k run for time.

2.9.15- 2.15.15- REST WEEK

Periodically it is good to let the body recover entirely from working out.  If you have been with us since the first day you have now completed 11 weeks of training.  You've earned the week off.  Rest, enjoy the week off and please do not worry about working out.  Come Monday, you know what will happen, more workouts will be posted.  Take this week to post pictures, stories, or leisure activities from this week off.

2.7.15- 2.8.15- Rest Days

2.6.15- M3

1.25 k swim for time

2.5.15- M4

2000 meter row for time

2.4.15- M2

20k bike ride for time

2.3.15- Rest Day

2.2.15- M1

5k run for time

Cardio Test Week

During this week we will be testing your cardio fitness progression.