04/01/2011

5-5-5-5-5
Front Squat

03/30/2011

Benchmark Progress

Fran
21-15-9
Thrusters
Pullups

Do the exact same scale as you did the first time.

03/28/2011

5-5-5-5-5 Bench Press

Rest as needed

For time:
100 Pushups
100 Situps
100 Squats
Break of the sets as needed

03/25/2011

3-3-3-3-3 DeadLift

Make it heavy but keep the straight back

Rest As Needed

10 min AMRAP

100 m Run

5 Burpees

03/23/2011

3-3-3-3-3
Shoulder Press

Go heavy.  Be sure to keep the midsection and butt tight.

03/21/2011

For Time:

5 Dips

125m Row

10 Dips

250m Row

15 Dips

375m Row

20 Dips

500m Row

03/18/2011

For Time:

4x800m Run
Rest the same time of the previous run (i.e. First run took 3:00, rest 3:00 before the second)
Try to be within 30 seconds of each run