24 AUG 2011

Run 4 miles, easy pace

http://connect.garmin.com/activity/109154106

23 AUG 2011

Pull up Max x 5
4 Rounds for Time:

20 Ab Mat sit ups
20 Back extensions / Supermans
50 Meter sled pull
50 Meter sled push

22 AUG 2011

5K Time Trial

http://connect.garmin.com/activity/108664562

25:16

20 AUG 2011

Run 5 miles

http://connect.garmin.com/activity/107999845

Happy Birthday Amy!

17 AUG 2011

Run hills intervals

http://connect.garmin.com/activity/107355728

16 AUG 2011

45/45 Seconds Planks/12 Sit ups x 5 Rounds

then

20/20/20 Seconds work/work/rest x 6 rounds

Ring Rows/Figure 8 to hold
Thruster Left/Thruster Right
High Pulls/Push Ups
Box Jumps/Alternating Lunges

15 AUG 2011

Run 4 miles

http://connect.garmin.com/activity/106836045

13 AUG 2011

Run 5K........up a mountain........with obstacles

http://connect.garmin.com/activity/106699502

9 AUG 2011

Run 400 Meters
21-15-9
Wall Ball Shots & Push Ups
Run 400 Meters
21-15-9
Box Jumps & Squats
Run 400 Meters
21-15-9
Lunges (ES) & Sit Ups
Run 400 Meters

Bonus:  100 Pull ups

2 AUG 2011

30/30/30/30 x 4 Rounds
Work 30 seconds each exercise
Rest 30 secs.
Rest 1 min between Rnds

Swings/Ball Slams/Ring Rows
Ab Mat Sit ups/ Push Ups/Mtn Climbers
Cleans L/Cleans R/Goblet Squat
Lunge L/Lunge R/ Superplank