Week of 13-17 JAN 14

Monday, 13 JAN 14

45 Burpees
11 Pullups
01 800 meter run (5 laps)
19 Pullups
69 Kettbell swings (heaviest one you can find)

Tuesday, 15 JAN 14

Team Workout
5 rounds
Teammate#1 Runs 2 laps of indoor track (one lap with MED Ball)
Teammate#2 Does:
30 pushups
30 situps
15 Air Squats
Flip it around

Wednesday, 15 JAN 14

95-105-115 for lighter guys and 115-125-135 for heavier guys
9 power clean & jerk
800 meter run
6 power clean & jerk
800 meter run
3 power clean & jerk
800 meter run
Finish with 5minutes AMRAP 5 TB & 5 Situps
 

Thursday, 16 JAN 14

(Our Team will be gone Thursday)
50 Double unders
10 Box jumps, 24"/20"
40 Double unders
20 Box jumps
30 Double unders
30 Box jumps
20 Double unders
40 Box jumps
10 Double unders
50 Box jumps
 

Friday, 17 JAN 14

(Training Holiday for many)
250 meter row
20 Body Weight Bench Press
500 meter row
15 75% Body weight Shoulder Press
750 Meter Row
10 Body Weight Bench Press
1000 meter Row
5 75% Body Weight Shoulder press