Week of 6-10 Jan

A lot of running this week, we got to get the holidays out of our systems

6 Jan 2013:

5 rounds: all upstairs on the track
400m run (two laps around the track)
(during 1/4 of your two laps do walking lunges)

After your two laps you do:
1^st Rd -30 pushups
2^nd Rd -30 situps
3^rd Rd -15 burpees

4^th Rd -30 wallballs
5^th Rd -50 air squats

 

7 Jan 2013:

Teams of 2
One person is working at at time!
On the run – each member has to run at least two laps (no sending your fast guy upstairs to do the entire run)
2 rounds:
800 run (5 laps on track )
30 deadlifts at 135
30 kettlebell swings
15 burpees
30 deadlifts at 135
30 kettlebell swings
800 run (5 laps on track )

 8 Jan 2013:

"Fran"

21-15-9
Thrusters @95lbs
Pull ups

Followed by 2 mile run

9 Jan 2013:

Teams of 2
1 mile run
50 Toes to Bar
100 Push ups
200 Sit ups
1 mile run

10 Jan 2013:

5 rounds for time
20 kettlebell swings
20 box jumps
400 meter run
20 burpees
20 wall ball