Natalie - 08/13/12

Squat
3 x 5 @ 53#

L sits
4 x 12 seconds

3 RFT of:
200m Med ball carry
15 Wallballs
10 Burpees
12:24

Finale:
10 PERFECT Push-ups

CLH - Thursday 06/27/12

WU:
2 rounds of:
10 Jumping Jacks
2 Burpees
10 Walking lunges
10 Push-ups

Press
3 x 5 @ 48# - got 2 (too heavy)
2 x 5 @ 40

L-sits
4 x 15 seconds

Sit-ups
Use towel/blue band 5 x 5 sets, resting :15

DU's
:30 on, :30 off x 4 rounds

4 RFT of:
7 Squats (45 only)
7 Push-ups HARD ONES (to the 15# bumper plates)
7 DB Thrusters, 5#
1 Down back
8:44

CLH - Thursday 06/14/12

WU:
3 rounds
6 Walking Lunges
5 Pass Thrus
4 Wall Push-ups
3 Squats
2 HPS - broom
1 Burpee

Skill work:
Double-Unders
L Sits
5 x 12 seconds

Press
3 x 5 @ 43

3 RFT of:
10 Thrusters, 15#
10 SDPH, 15#
1 Down-back

Natalie Thursday 06/07/12

Natalie

WU:
3 rounds of:
200m walk/jog
5 Squats (25,10, volleyball)
5 Push-ups
5 Walking Lunges

Skill work:
L-sits x 5
Tuck - 9, 7, 9, 10, 11 = 46 seconds

Press
5-5-5-5-5
Broom-5
15-5
33-4
33-5
33-4

10 minute AMRAP of:
10 Wallballs, Green ball (Squat to 25, 10, VB)
10 Walking Lunges
10 KB Swings, 5#
4 rounds exactly

CLH Tuesday 06/05/12

Skill work:
L sits
5 x max hold - 10 seconds

Push-ups
Work on push ups to steps


Hills!

10 Sets of 1:00 of Hill walking/running. Rest time is the time it takes to walk back down, plus :30. Rested 2:00 between rounds 5 and 6.