Tuesday April 30

4 sets of 5 reps:

Pullups
HSPU

For time:

20 x Burpees
20 x Pushups 
20 x Star Jumps
20 x Bicycle Crunches
20 x Split Jumps
20 x Dips
20 x Mountain Climbers
20 x Situps
20 x Squats
20 x Spiderman Pushups
20 x Lunges
20 x Hip Thrusts
20 x Jumping Lunges
20 x Reverse Crunches
20 x Squat Jumps

Demo here: http://www.youtube.com/watch?v=moCCKTOmdBU

My time to beat: 13:42

Monday April 29

Run 5K

Sunday April 28

Bike 50K

Friday April 26

Hang Snatch

15 Minute AMRAP:

• 15 Squats
• 10 Alternating DB Snatch (25 lbs)
• 5 Pull-Ups

Thursday April 25

Clean & Jerk 3x2 to max (85 lbs)

4x5 chinups (with grey band)

30 Clean & Jerk (55 lbs)

Wednesday April 24

200m free
25m kick for 30 minutes, resting as required

Tuesday April 23

Run 8K

Sunday April 21

30 min spin

4x4 T2B practice

3 rnds of:

• 10 pushups
• 10 bench dips

------------

400m run

21 thrusters (55lb)

400m run

15 thrusters (55lb)

400m run

9 thrusters (55lb)

400m run

Saturday April 20

Swim

Warmup
4x100
6x (50m fast, 25m easy)
3x50 kick

Friday April 19

Clean

5 rnds of:

• 30s slamball (20lbs)
• 30s rest

15 burpees
9 pullups
9 burpees
9 pullups
6 burpees
9 pullups

Wednesday April 17

Easy Run 2.5K

Deadlift x5 (125 lbs - need more plates!)

Pullups 3x3

Ring Rows 3x5

Tuesday April 16

Strict Press

400m run
25 Wall ball (14lb)

400m run

25 Slam ball (20lb)

400m run

25 Wall ball (14lb)

400m run

25 Slam ball (20lb)

400m run

Sunday April 14

Back Squat

3 rnds of:

• 5 pullups
• 10 wall balls (14lb)
• 15 V-ups or situps

Saturday April 13

Andrea's Swim Workout from my not-so-good memory:

6x50m free, 15s rest between
6x50m free: 25m fast/ 25m easy, 15s rest between
6x50m kick, 15s rest between
12x25m

Friday April 12

Clean & Jerk

WOD for time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

55 lbs

30 situps
10 burpees

Thursday April 11

1 hr Hot Power Yoga

Sunday April 7

45 min spin

10-9-8-...-3-2-1 Pushups
with 10s Hollow Hold between

Saturday April 6

Swim 1 hr

Friday April 5

Bench Press
4 rnds of:

30s KBS
30s Rest
30s Pullups
30s Rest
30s Hops Over DB
30s Rest
30s Handstand or Plank Hold
30s Rest

Thursday April 4

1 hr Hot Power Yoga

Wednesday April 3

Swim 30 mins

Tuesday April 2

30 min easy spin
DB Snatch to Max x 6
Ring Dips
Ring Rows

Monday April 1

Clean to Max 3x3
T2B
Ring Pushups 10x4
Pushups 15x3