10/13/15 Tuesday

Warm up!

Main Set:
L3, L2 & L1:
5x5 Squat
5x5 Press
5x5 Dead Lift

Then...3x max effort: pull ups, push ups and hanging knees to elbows


























Train Hard!
Rayne

10/12/15 Monday

Warm up!

Main Set:
L3: Row 5k
L2: Row 3k
L1: Row 2k
























Train Hard!
Rayne

Friday10/9/15

Warm up!

Main Set:
L3: 3 rounds
10 power clean and press
400m run

L2: 2 rounds
L1: 1 round


































Train hard!
Rayne

10/6/15 Tuesday

Warm up!

Main Set:
L3:
1 mile run
100 air squats
1  mile run

L2: 
1 mile run
50 air squats
1  mile run

L1:
1/2 mile run
25 air squats
1/2  mile run

10/5/15 Monday

Warm up!

Main Set:
L3: 10 rounds
5 pull ups
10 Push ups
20 Air squats

L2: 5 rnds
L1: 3 rnds

This great drawing was done by Fire Chief Ben Belleuvre








Train Hard!
Rayne

9/29/15 Tuesday

Warm up!

Main Set:
L3, L2 & L1:
5x5 Squat
5x5 Press
5x5 Dead Lift























Train Hard!
Rayne

9/28/15 Monday

Rest Day!