10/2/13: Intervals are best

AM WORKLOAD
20 Minute EMOM
Alternate between the following 2 movements / reps each minute until 20 minutes is over.

Minute 1: Row 20 calories (or stop at 50 second mark if you cannot reach the goal so you can transition into the next movement)
Minute 2: 10 Burpees with a lateral hop over a barbell with plates on it.
Minute 3: Row 20 cal
Minute 4: 10 burpees with lateral hop over the barbell
*continue trend until time is up
**goal is to get the prescribed reps/calories each time, or get as close as possible.

PM WORKLOAD
10 Rounds of 2 minute intervals:
100m run
5 Hang Cleans (205#)
Max effort Double unders for the remaining time
-Rest 30 seconds between each interval

10/1/13: WORKLOAD

AM WORKLOAD
1 Minute row
1 Minute SkiErg
-1 Min rest-
1 Minute Airdyne
1 Minute row
-1 min rest-
1 minute SkiErg
1 Minute Airdyne
-1 Minute rest-
* Continue the Pattern until 30 Minutes read on the clock.


PM WORKLOAD
5 Rounds
10 Bench Press @200#
25 Pull-ups
*rest 2-3 minutes between each round
** try and go unbroken as much as possible and try not to slow down in the later rounds.
***INTENSITY IS KEY