Monday 112309

Amgen Turkey Trot
5k Run

3rd Place @ 22:02 minutes.

Friday 112109

5k Run
Practice

Amgen Turkey Trot 3 mi. Track

28 min

Thursday 111909

Lizzy -inspired by "Elizabeth"

8 Clean 135 pounds

16 Clean 95 pounds
16 Bar dips
8 Clean 95 pounds
8 Bar dips
4 Clean 95 pounds
4 Bar dips

Tuesday 111709 *

"Fran"-tastic

Three rounds, 21-15- and 9 reps, for time of:

• 65 pound Thruster
• Pull-ups

14 minutes.

Thursday 111209 *

Chest and Tricep

Chest Press - Bench
Cable Flys
Skull Crushers

Wednesday 111109

A Little "Cindy" Before Bed

Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

7 rounds.

Monday 110909 *

50-50 (1/2 dose)

• 25 Box jump, 18 inch box
• 25 Jumping pull-ups
• 25 Kettlebell swings (20lb dumbbell)
• Walking Lunge, 25 steps
• 25 Knees to elbows
• 25 Push press, 45 pounds
• 25 Back extensions (stiff leg dead lift w/60 lb)
• 25 "Air" ball shots, 8 pound ball
• 25 Burpees
• 50 Single unders

22 min.

Friday 110609 *

Snatch and Push

Complete as many rounds in 20 minutes as you can of:

• 65 pound Power snatch, 12 reps
• 10 Push-ups

6 rounds.