August 31, 2009 08/31/2009
 Tabata Push-ups 800 meter Run Tabata Sit-ups 800 meter Run Tabata Jumping Pull-ups 800 meter Run 8/27/2009 08/27/2009
 10 thru 1 Thrusters & Sit-ups w/KB press 1 thru 10 Pull-ups 10 Thrusters 10 Sit-ups w/KB press 1 Pull-up 9 Thrusters 9 Sit-ups w/KB press 2 Pull-ups 8 Thrusters 8 Sit-ups w/KB press 3 Pull-ups 7/7/4 - 6/6/5 - 5/5/6 - 4/4/7 - 3/3/8 -2/2/9 1 Thrusters 1 Sit-ups w/KB press 10 Pull-ups 8/25/2009 08/25/2009
 20-15-10-5-10-15-20 Reps for time... Wall Ball M20#/F12# Burpees KB Swings M53#/F26# After each round 10 Sledge Hammer hits 2 Lengths of Farmer Walks 8/24/2009 08/24/2009
 8 Rounds For TIme... 10 Box Jumps 10 Sit-ups 10 Knees to Elbows 10 Push Press M95#/F65# 8/22/2009 08/22/2009
 10 thru 1 WB and KB swings 1 thru 10 Pull-ups 10 Wall-Ball 10 KB swings 1 Pull-up 9 Wall-Ball 9 KB swings 2 Pull-ups 8 Wall-Ball 8 KB swings 3 Pull-ups ......... ........ ... 1 Wall-Ball 1 KB swing 10 Pull-ups 8/19/2009 08/19/2009
 800 meter Run 30 Sprawl Ball 20 Sit-ups / 10 Pull-ups / 10 Box Jumps 600 meter Row 20 Sprawl Ball 20 Sit-ups / 10 Pull-ups / 10 Box Jumps 400 meter Run 10 Sprawl Ball 20 Sit-ups / 10 Pull-ups / 10 Box Jumps 200 meter Row 08/18/2009 08/18/2009
 Part I 3 Rounds of: 2 Tire Flips 10 Pull-ups 1 Rope Climb Part II AMRAP in 20 minutes: 8 Thrusters 8 Burpees 8 SDHP 8/17/2009 08/17/2009
 Situps Push-ups Row 50 reps 20 reps 100 Meter 50 reps 20 reps 200 Meter 50 reps 20 reps 300 Meter 50 reps 20 reps 400 Meter 50 reps 20 reps 500 Meter 8/14/2009 08/13/2009
 The Perfect Squat 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for Time... Knees to Elbows Wall Balls At the end... 1000 Meter Row 8/12/2009 08/12/2009
 TEAM WORKOUT!! Each Person Rows or Runs Rows: 250 Meters / 500 Meters / 700 Meters Runs: 250 Meter / 600 Meter / 800 Meter One Person Works at a Time 60 Thrusters 60 Situps 60 Burpees 60 Pull-ups 60 Box Jumps |
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