before church

4 mile run 29:45

Ax

Ax 10x:

4 c&j 135#

7 burpees 

Mackey 9:52

Crunchy 11:08

Tuesday 4/19/16

Amrap 10
12 deads 40#db
9 hang squat cleans 40#
6 push jerk 40# db

Crunchy 6 rds + 18 reps

Mackey 7 rds + 10 reps

Dusty 6 rds + 10 reps

Tony 6 rds + 15 reps

5 rds for time:

400m run

5 muscle ups

14:00

Monday 4/18/16

Recruit fitness team workout:

77,000# clean and jerk 155x27
77 calorie row
77 pullups
77 burpees

4/17/16

Maupin
4 rounds for time of:
Run 800 meters
50 push-ups
50 sit-ups
50 squats
28:11

4/15/16

10 rounds @ 45# pack:
5 flights up and down
10 pushups
17:57

10 rounds with no pack:
5 flights up and down
10 pushups
12:30

Sunday 4/10/16

4 rounds for time of:
Row 1000m
50 push-ups
50 sit-ups
28:34

For time:
200 step ups
45# to 18" @ 9000'
10:28
10 rounds for time:
20 step ups 45# to 18"
10 push press 30# db
13:48

Saturday 4/9/16

Amrap 20:
5 muscle ups
10 deadlifts 275#
50 double unders
50 sit-ups
4 rounds + 2 mu

Friday 4/8/16

Run 400m / rest 1:00
Run 800m / rest 1:00
Run 1200m / rest 1:00
Run 1600m
19:19

Thursday 4/7/16

Amrap 10
1000m row
Max Cindy
9+17 Cindy reps

Amrap 10
Max reps Curtis P
(HpC, L lunge, R lunge, jerk)
Burpee penalty for dropping
95# = 3 burpee
65# = 5 burpee
45# = 7 burpee

33 reps

Amrap 10

1,2,3... Etc

Med ball clean over 20#

Box jump over 20"

13+21

Tuesday April 5, 2016

90:00 burn lab

Monday April 4, 2016

Karen. 150 wallballs. 20# 10'
6:35

100 hang power cleans 95#

April 3, 2016

4 mile run
29:06