Wednesday, August 12

Assessment Day!

Run 1/3 mile
Max Rep Push-up Test
Squats

Tuesday, August 11

Rest Day/Discussion

Come with questions!

Monday, August 10

LAST WORKOUT! Wednesday we will do our final assessments!

3 rounds for time:
Run 400 meters
21 Dumbbell Swings
12 Pushups

Sunday, August 9

Rest Day

Saturday, August 8

Advanced
For time:
100 Burpees

Intermediate
For time:
75 Burpees

Beginner
For time:
50 Burpees

Friday, August 7

Repeat the first workout :) Beat your old time!!

For time:
Run Hill
10 Pushups
10 Situps
Run Hill
9 Pushups
9 Situps
Run Hill
8 Pushups
8 Situps
...continue down to 1 Pushup, 1 Situp

Thursday, August 6

Rest Day

Wednesday, August 5

Advanced
21-15-9 for time:
Thruster
Pullups*

Intermediate
21-15-9 for time:
Push Press
Pullups*

Beginner
15-12-9 for time:
Push Press
Pullups*

*Pullups are modified

For Tuesday...

Ok so neither of you guys showed up! That's totally lame. Well post to the comments what you would like to talk about tomorrow or if you want to make up for missing today.

Monday, August 3

2 rounds for time:
20 Box Jumps/Step Ups
Run 75 yards
20 Pushups
Run 75 yards
20 Squats
Run 75 yards
20 Burpees
Run 75 yards

Sunday, August 2

Rest Day

Saturday, August 1

3 sets of pushups (max reps)
3 sets of situps (max rep in 1 minute)
Work on skill work with the squat. Really practice it. Use the squat therapy technique I showed you against a wall.

Sorry it took so long to post this... I'm in Austin this weekend and haven't had a computer.