5 x 200 meter hill sprints
2 x 25 box jumps and push ups
5 x 100 stair sprints
2 x 20 box jumps and push ups
2 x 25 box jumps and push ups
5 x 100 stair sprints
2 x 20 box jumps and push ups
4, 4, 3, 3, 2, 2 Thruster 5 rounds of max reps of: push ups w/ 25 KB swings immediately after each effort Travel Workout 10 rounds of: 5 max effort vertical jumps 10 burpees 100 meter sprint With 20/12 vest on do: 800 meter run 30 push presses 65/45 400 meter run 30 push presses 65/45 200 meter run 30 push presses 65/45 Repeat without vest Travel Workout 3 rounds for time of: 800 meter run 30 push ups 400 meter run 30 push ups 200 meter run 30 push ups "Murph" 1 mile run 300 squats 200 push ups 100 pull ups 1 mile run Travel Workout Same, or (because it was scheduled not too long ago): 3 mile run (1 minute hard, 2 minute easy) 5x5 Floor press w/ 2x max strict pull ups between rounds 21-15-9 of: KB swings 53#/35# Push ups Jumping lunges Travel Workout 27-21-15-9 of Push ups Sit ups Jumping lunges Jumping jacks 5, 5, 5, 5, 5 Strict press 10, 10, 10 Bulgarian split squats, strict pull ups 3 rounds of: 500 meter row 20 push press 95#/75# Travel Workout With a running clock do 200 push ups, perform 10 sit ups at the top of each minute "15's" (do 2 rounds of 15 reps each for time) Box jumps 24" Push ups KB swings 53"/35" Sit up ball throw 20# Pull ups Left arm DB push press Pull ups Right arm db push press Burpee broad jumps Travel Workout Do 4 rounds for time of: 15 Tuck jumps 15 Push ups 100 meter bear crawl 200 meter sprint "Helen" 3 rounds for time of: 400 meter run 21 KB swings 12 pull ups Travel Workout 4 rounds for time of: 400 meter run 30 push ups 20 hands over head air squats 5, 5, 5, 3, 3, 3 Front Squats 10, 10, 10 Bent Rows 9-7-5 of: Squat Snatch 85#/55# Burpee Ball Slam Travel Workout: 150 air squats w/10 push ups at the top of every minute (Keep a running clock, start with 10 push ups, then do your squats for the remainder of the minute) | ArchivesJanuary 2012  
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