6/19/13 Wednesday

Warm up!

Main Set:
L3, L2 & L1: Heavy
5x5 squat
5x5 press
3x3 Dead Lift

Train Hard!
Rayne

6/18/13 Tuesday

Warm up!

Main Set:
L3: AMRAP in 20min (Heavy)
15 Dumb Bell clean and press
40 yard sled push

L2: 15min AMRAP
L1: 10min AMRAP

Train Hard!
Rayne

6/16/13 Sunday

Warm up!

Main Set: Happy Fathers Day!
L3: 5 rounds w/ full PPE
- 40 yard run
- 40 yard Tire pull
- 40 sledge hammer strikes
- 40 yard tire pull
- 80 yard fireman's carry (literally carry another fireman)

L2: 3 rnds w/ full PPE
L1: 3 rnds no PPE

Train Hard!
Rayne

6/15/13 Saturday

Warm up!

Main Set:
L3: 10 rounds
- 15 KB swings
- 200 yard run

L2: 6 rounds
L1: 4 rounds

Train Hard!
Rayne

6/14/13 Friday

Rest Day!

6/13/13 Thursday

Warm up!

Main Set:
L3: 60 sets
Kettle bell snatch - switch hands each set
15secs on/ 15 secs off

L2: 40 sets
L1: 30 sets

** Snatch the kettle bell with one hand as many reps as possible in 15 secs. Rest 15 secs then switch hands and do your next set. It seams easy at first but don't be deceived, try to maintain an even rep count each set. (5-7 reps is about the right speed.)

Train Hard!
Rayne

6/12/13 Wednesday

And we're back!

Warm up!

Main Set:
L3, L2 & L1: 3 rounds of 15 reps per exercise (heavy load, moderate pace)
Back Squat
Dumbell Press
Dead Lift
Burpees

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Train Hard!
Rayne