Sunday 041110

24 hr. Kick-start

Bench Press (8x135, 8x175, 1x205/3x175/4x135)
Freemotion Combo (10x50, 10x60, 8x80) alternating

• Freemotion Cable Fly
• Freemotion Tricep Extension

Push Jerk (6x95)
Ab-roller machine
Dips (8,4,3)

Wednesday 031710

"Murph" (1/3 dose)

For time:

• 1/3 mile Run
• 33 Pull-ups
• 66 Push-ups
• 100 Squats
• 1/3 mile Run

32 min.

Tuesday 031610

Mix Bag

• Bench Press (8x135, 1x205, 3x185, 8x135)
• Arm Curls (90x8x3)
• Flys on Cable Cross with Bosu (25x12x3)

Monday 031510

Back to Basics

Complete as many rounds in 20 minutes:

• 15 Back extensions
• 15 Knees to elbows
• 65 pound Overhead squat, 15 reps

3 rounds

Monday 030810

"Helen" (1/2 dose)

Three rounds for time:

• Run 400 meters
• 21x 30 pound dumbbell swing
• 6 Pull-ups

15 min.

Thursday 030410

Outdoor Passing

3 rounds of:

• Run 400 meters
• 15 burpees

Wednesday 030310

Chest Lite

145x8x3 Barbell Chest Press
20lb Cable Cross Flys

Tuesday 030210

Back and Bi

Dumbbell shoulder press (40x8x3)
Seated Row (120x8x3)
Straight Bar Cable Curl (60x8x3)

Monday 030110

"War Frank" (1/2 dose)

Three rounds for time of:

• 12 muscle-ups (12 pullups / 12 dips)
• 50 squats
• 17 decline situps

21 min.

Saturday 022710

Northstar at Tahoe

Lookout Mountain (5 runs)
The Backside (4 runs)

Thursday 022510

Back in the Game

Five rounds for max reps of:

• 1/2 body weight thruster (7,7,7,6,5)
• pull-ups (7,7,5,4,3)

Monday 020110

2nd Day on the Slopes

Skiiing @ Squaw Valley:

Silverado, KT-22 and Headwall

Saturday 013010

Skiing @ Squaw

Silverado, Silverado and more Silverado

Monday 011110

"Fran"-tastic

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

• 65 pound Thruster
• Pull-ups

15 min.

Friday 010810

Mixed Bag

Pull-ups (3x8)
Chest Press (135lbx8,155lbx8,195lbx2/175lbx4)

Alternate (x4):

• Hanging Knees to Elbows
• Freemotion High Wood Chop (30lb)

Preacher Curl (80lbx3)

Tuesday 010510

Back into the Mix

Three rounds for time of:

10 pull-ups
30 squats
10 dips
30 squats

24 min.

Saturday 010210

'round the World

Pull-ups
Chest Press
Incline Chest Press
Seated Row
Preacher Curl
Skull Crushers
Leg/Knee Raises