21 Oct 2011

10 rounds of:
5 pull ups
10 push ups
10 dips

Ab ripper X

2:00 of:
Flutter kicks
Reverse crunches

4 sets of 5:
Diamond
Regular
Wide arm
90 in
90 out
Pushups

5 sets of 5 pull ups

19 Oct 2011

Run:
~5 miles in ~36 minutes

Pull ups:
6 6 6 6

17 Oct 2011

1.5 mile run to obstacle course
Obstacle course X2
1.5 mile run back
300 meters of lunges

Push ups
Flutter kicks

13 Oct 2011

Circuit:
10 rounds for time of:
20 push ups
20 sit ups
5 pull ups
10 dips
10 knees to elbow

My time: 37:29

Pull ups:
6 6 6 6 6 6

Run:
~3.5 miles in ~27 minutes

12 Oct 2011

Run:
1.5 miles to O Course
1.5 miles back
Hill Sprints x3

Obstacle course

Pull ups:
6 6 6 6

11 Oct 2011

Run:
4 miles in 28 minutes

Pull ups:
6 6 6 6 6 6

7 Oct 2011

Run:
6 miles ~50 minutes

5 Oct 2011

Run:
1/2 mile warm up
4 hill sprints - relay race - up and down
Cradle carry and fireman carry ~50 yards each

Pull ups:
6 6 6

Miscellaneous:
20 4-count air squats
20 4-count flutter kicks

3 Oct 2011

Run:
~4 miles in ~28 minutes

Pull ups:
6 6