Workout 040

01/07/2011

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5, 5, 4, 4, 3, 3 Deadlifts

3 rounds for time of:
40 meter zig-zag sprint
20 pull ups
10 sandbag throw-overs (8/6 foot target)


Travel Workout
50-40-30-20-10 of:
Air squats
Hip Thrusts
Lunges
Floor wipes
(superman position, move arms and legs like a jumping jack)
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Workout 022

12/20/2010

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5, 5, 5, 5, 5 Back Squat

10, 10, 10 pistol squat, band pull-aparts

KB Snatch work

21-15-9 of:
Med ball cleans 20#/16#
Wall ball 20#/12#
One-way Sandbag shuttle run (1 x each round)


Travel Workout
"Murph"
1 mile run
300 air squats
200 push ups
100 pull ups
1 mile run
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Workout 018

12/16/2010

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10 individually timed rounds of:
40 meter sandbag push
200 meter KB run


Travel Workout
3 rounds of (rest 30 seconds between rounds):
100 meter duck walk
100 meter bear crawl
50 meter crab walk
50 meter ice skaters
100 meter sprint
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