10 Min Row

Row for max distance in 10 minutes.

**Tomorrow is "Motivation Day" at 0830 hrs.

400 m Push Ups

For 12.30.10

400 m Run
50 Push Ups
400 m
50 Push Ups
400 m
50 Push Ups
400 m

Rest Day

Have a good day off.

Saturday will be our "Motivation Day." It would be good to have everyone there to kick off the new year.

Turning 30

For 12.28.10

30 Squats
30 Push Ups
30 Walking Lunges
30 Shoulder Press (65/45)
30 Sit Ups
30 KBS
30 Back Extentions
30 Power Cleans (65/45)

Thrashed Legs

For 12.27.10

1-2-3-4-5-6-7

Front Squat (Body Weight)
Push Ups

The Lord's Day

A day of rest.

Merry Christmas

5K Run

Have a Merry Christmas Eve.

PVC Mile

For 12.23.10

All exercises to be done with PVC pipe.

25 Back Squats
25 Front Squats
25 OHS

400 m Run

25 Shoulder Press
25 Push Press
25 Push Jerks

400 m Run

50 Squat Cleans

400 m Run

50 Snatches

400 m Run

Rest Day

Have a good day off.

***NO workout here on Christmas Day.