9/1/14 Monday

Rest Day!

Happy Labor Day Brothers and Sisters! 




8/31/14 Sunday

Warm up!

Main Set:
L3: 10 x 100 yard weighted hill climb
L2:  6 x 100 yard weighted hill climb
L1:  6 x 100 yard hill climb

























Train Hard!
Rayne

8/30/14 Saturday

Warm up!

Main Set:
L3: 10 rounds
- 250 row
- 20 push ups
- 20 KB snatches

L2: 5 rnds
- 250 row
- 20 push ups
- 20 KB snatches

L1: 5 rnds
- 250 row
- 10 push ups
- 10 KB swings
























Train Hard!
Rayne

8/28/14 Thursday

Warm up!

Main Set:
L3, L2 & L1
- 5x5 Over head Squat
- 5x5 Push press
- 3x3 Power Clean




























Train Hard!
Rayne

8/27/14 Wednesday

Warm up!

Main Set:
L3: 5 rounds of Load Shuttle (full recovery between rnds)
L2: 3 rnds (full recovery between rnds)
L1: 2 rnds (full recovery between rnds)

Load Shuttle: Place a load every 5 yards, each load is heavier than the last, until you have reached 25 yards. This will give you 5, progressively heavier, loads.

Now you run out to the first load, grab it and bring it back to the start. repeat until you have all loads at the start line. Now put them all back, starting with the heaviest/farthest. That is one round.


= load!



























Train Hard!
Rayn

8/26/14 Tuesday

Rest Day!


Beautiful sunrise over PFD's station 32