1/4 Mile Repeats on Treadmill, Tabata KB

400 m repeats x 6 reps (7.0, 7.3, 7.5 x 4)
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KB Clean and Jerks tabata alternating R and L every 20 sec
20:10 x 4 min

Weights with Alyssa

A: Deadlift
135 x 10
185 x 8
205 x 6, 6

B: Front Squat
65 x 10
95 x 10, 10, 10

C1: Bench Press
155 x 10
185 x 8
205 x 6
C2: Bodyweight Inverted Rows 3 x 10

Treadmill 30/30's, Tabata, Push-up pyramid

Treadmill 30/30's
6% incline @ 9.0 mph x 10 reps
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Tabata 20:10 x 4 min
Alternating Wall Ball Squats with 12 lb med ball and 45lb KB swings
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10, 9 . . . 1 . . . 9, 10 (Pyramid down/up)
Push-ups/Med Ball Trunk Twists
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Core and Agility class today

Push-ups

34, 33, 33 (100 total)

Weights and Metcon

Deadlift 185 x 6, 6, 6
Squat 95 x 8, 8, 8
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Density Circuits 30 sec each x 4 min (2 sets)
1. Mountain Climbers
2. KB swings
3. Thrusters w/ 25lbs
4. Push-ups
5. TRX Rows
6. TRX Sprinter Right
7. TRX Sprinter Left
8. TRX Row w/ ER

Run and Track Workout

15 min Run with Rocky
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Track workout (intervals)
4 x 400's (1:51, 1:50, 1:52: 1:42)
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300 yd shuttle

Metcon with Treadmill Run

4 Rounds:
2:30 treadmill run
Rear Lunges x 5 each
KB swings x 20
Push-ups x 15

Metcon Workout

4 Rounds:
400 m run
Pull-ups x 6
Kettlebell C&J x 8
Push-ups x 15

Run/Walk and Metcon complex

Run 7.2 mph x 7 minutes x 3 reps
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Complex with 45 lb Kettlebell (4 sets with 60 sec)
Single Clean and Jerk L and R x 5 each
Plyo-Push-ups x 5
Pull-ups x 5
SL RDLs with 45 lb KB x 5 each leg
Single Arm Rows x 5 each

Treadmill Run and Metcon

7.5 mph x 1/4 miles x 6 reps
Lateral and retro shuffles @ 3.0 mph
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Metcon: 4 sets of: 20 KB swings and 25 push-ups
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Groin: Foam Rolling/Stretching

Staff Duty and Groin

Ultrasound @ 1 MHz x 7 min