Tuesday 10-30 6am

Circuit:
Pushup/plank hold
Split squat
Row
1:00 work/:30 rest
3 round
swing :30
Jog/walk 1:30
5 rounds

Monday 10-29

Circuit:

Pushup
Alternating Row
V-up
Squat
1:00 work, :30 rest
4 rounds

Swing ladders with partner
10,15,20
8:00

Wed 10-17 5:30 PM

Get-ups 10:00
10 lunges/10 pushups 10:00

Swing 1:00
run 1:30
x4 rounds

Tuesday 10-16 6am

Circuit:
Row
Press
Lunge
:30 per side
4 rounds

Interval
swing, chase rabbit
1:00
run/walk 1:30
4 rounds

Monday 10-15 5:30pm

Program minimum
Get-ups for 10:00
Swing ladderss w/partner
10,12,14,16,18,20,10

Intervals
burpee, star jumps, chase the rabbit

Friday 10-12 6am

Walking lunges
Lateral step with squat
lateral skipping

Spider Monkey
snatch or swing (number is per arm)
burpee
v-up
25,20,15,10,5

Thursday 10-11 5:30pm

Complex:
Snatch
Highpull
C&P
Squat
Swing

:30 per exercise
1:00 rest
x4 rounds

Suicide frog 1 kettlebell
Swings & walking lunges
4 rounds

Thurs 10/11 6am

Walking lunge front, back, lateral
Lateral skipping

Complex
Thruster
Press
Squat
OH hold
Rack hold

:30 each, 1:00 rest
x4 rounds

Swing 1:00
Jog rest 1:30
x4 rounds

Wednesday 10-10 5:30pm

Happy Birthday Heather!

Complex

Snatch
Highpull
Clean and press
Squat
Swing

:30 each per arm, 1:00 rest
x4 rounds

Stacking:
Jump lunge
Jump lunge + Burpee
Jump lunge + Burpee+ Star Jump
Jump lunge + Burpee+ Star Jump + Swing
:30 each drill

Monday 10-8 5:30pm

Taught the snatch.

Compression:
snatch x5/5
v-up x5
Burpee x10

As many rounds as possible in 15:00

Thurs 10-04-07 6am

Get-up w/partner 10:00

swing 1:00
jog/rest 1:30
x7 rounds

Wed 10-03-07 5:30pm

Clean & press ladders with partner
1,2,3
x5

Intervals:
Swing or burpee
1:00
Jog/rest 2:00

2 Heathers and Doug stuck around afterward and did the SSST.
Doug got 106 w/24kg
Heather W. got 176 w/18lb
Heather D. got 130-something ( i didn't write it down) w/12kg

Tuesday October 2nd 6am

Circuit:
Star Jump
Pushup
V-up
Alternating Row
1:00 work :30 rest
x3 rounds

Intervals:
swings & thruster
:45 work
2:00 jog/rest

Monday 10-1-07 5:30pm

Circuit:
Star Jump
Pushup
Alternating Row
1:00 on/:30 rest
4 rounds

Taught the High Pull then

Riffer madness
High pull ladders, with partner
10/10
12/12
14/14
16/16
18/18
20/20
10/10