30 JUN 2011

Sprints!
8 X 20 Yard Sprints from the Push Up Position
20 Seconds rest between sprints

Rest 30 seconds then

8 X 30 Yard Sprints from the Push Up Position
30 Seconds rest between sprints

Rest 2 minutes
12 X 10 Yard Flying Starts (Build up to full speed before hitting the
starting line)
30 Seconds rest between sprints
See the Photo below for PT locations

29 JUN 2011

10 to 1 Ladder Down:
Do 10 Repetitions of each exercise, then 9, then 8.....

Thrusters (each side)
American Swings
Lateral Leaps (each direction)
Pull Over Sit Ups

28 JUN 2011

300 and Sandbag Sprints:
Single Leg Deadlifts x 25/25
V-Ups x 50
Sandbag Sprint 200m
Overhead Lunge x 25/25
Crunch & Punch x 50
Sandbag Sprint 200m
Overhead Press x 25/25
Row x 25/25
Sandbag Sprint 200m

27 JUN 2011

45/15 Work/Rest x 5 Rounds
Gladiator Push Ups
Wall Ball Shots
Floor Wipers
Sumo Deadlift Highpulls
Box Jumps
Sledgehammer Hits


Hint for tomorrow

26 JUN 2011

Bike 12 miles

http://connect.garmin.com/activity/95054935

25 JUN 2011

Run 3 miles

http://connect.garmin.com/activity/94831134

24 JUN 2011

AMRAP in 20 Minutes

5 Push Ups
10 Sit Ups
15 Squats

23 JUN 2011

Down and Up:
For Time
50 Swings/ 15 Pushups
50 Squats/ 15 Situps
40 Swings/ 20 Pushups
40 Squats/ 20 Situps
30 Swings/ 25 Pushups
30 Squats/ 25 Situps
20 Swings/ 30 Pushups
20 Squats/ 30 Situps
10 Swings/ 35 Pushups
10 Squats/ 35 Situps

22 JUN 2011

21-15-9  - RUN!
21 Barbell Thrusters
21 Pull Over Sit Ups
15 Barbell Thrusters
15 Pull Over Sit Ups
9 Barbell Thrusters
9 Pull Over Sit Ups
Run 400 Meters
21-15-9
OH Lunges (Each leg)
Get Up Sit Up
Run 400m
21-15-9
Goblet Squat
Russian Twist

21 JUN 2011

30/30/30 Farmers Walk x 5 Rounds
Do each exercise for 30 seconds per side, rest 30 seconds.
Long Cycle Clean & Press
Figure 8 to a Hold
Rows
Planks (Your choice)
Farmers Walk 50m

16 JUN 2011

Go For a Hike

15 JUN 2011

45/15 with Bonus!:

Work for 45 secs, rest 15 sec per exercise
Rounds 1 & 3
Jump Squats
Vee Ups
Squat Thrusts
Push Ups
Planks
Rounds 2 & 4
Jumping Lunges
Vee Ups
Squat Thrusts
Push Ups
Planks
Round 5
Broad Jump Burpees 50 Meters
Bear Crawl 50 Meters

13 JUN 2011

Sprints !
Sprint 100m walk back then perfrom the below
1) Cross Body Mountain Climbers 50
2) Box Jumps 50 or Step Ups 100
3) Squats 50
4) Burpees 25
5) Dips 50
6) Sit Ups 50
7) Push Ups 50
8) 100 meters Walking Lunges

5 JUN 2011

Run 5K

Will Run for Beer 5K w/Amy by sharp.stephen at Garmin Connect - Details

4 JUN 2011

TABATA

Run 1 mile

Tabata:
Squats
Knees to Chest
Push Ups
Lunges
Elbow Touch Planks

25 Burpees

2 JUN 2011

Every 3:00 for 30:00 do the following:
One Arm Swing x 6
Long Cycle Clean x 6
Front Squat x 6
Press x 6
Figure 8 to a Hold x 6
Switch hands and repeat

1 JUN 2011

Run 4 Miles

http://www.runningday.org/site/