300408

Running - cross country mode level 6

290408

REST DAY

280408

For time:
Row 500 meters ~level 7
Body weight Bench press, 30 reps ~ Push-ups
Row 1000 meters
Body weight Bench press, 20 reps ~ Push-ups
Row 2000 meters
Body weight Bench press, 10 reps ~ Push-ups

Post time to comments.

(17:53)

270408

REST DAY

260408

Spinning class - 45 mins

Running - Cross Country Mode - 10 mins

250408

Running - Cross COuntry mode 24 mins + 4 Mins ~ 4.3 km

240408

REST DAY

230408

Run 28 mins - 5.6 km

220408

REST DAY

210408

Complete as many rounds in twenty minutes as you can of:

95 pound Push jerk, 15 reps ~ 20 kg fixed barbell
24 inch box Box Jump, 15 reps
15 Back extensions

Post time to comments.

6 rounds + 13 push jerk

200408

Spinning Class - 45 mins

then

Football - 1 1/2 hour

190408

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster ~ 20 kg fixed barbell
Pull-ups ~ Lat Pulldown (60 kg)

Post time to comments.

(12:59)

100408

REST DAY

090408

For time:
50 Ring dips ~ 25 ring dips, 25 push-ups
Run 800 meters ~ row 1000 m
50 Ring dips ~ 10 ring dips, 25 push-ups
Run 800 meters ~ row 1000 m
50 Ring dips ~ 25 bench dips, 25 push-ups

Post time to comments.

(22:34)
__________________________________________

Cleans (5x3) ~ 47.5 kg

080408

REST DAY

070408

5 rounds of:

Run 400 Meters
Deadlift 15 reps ~ 40 kg fixed barbell + 20 kg
Men use 225, women use 135. Post time to comments.

(30:14) ~ really hard
____________________________

Squat (3x5) ~ 77.5 kg

300308-060408

Interview (4 days)

Rest days (4 days)