Fireground Fitness

2/18/12 Saturday

2012-02-16T19:39:00.000-08:00

Warm up!

Main Set:
L3:
30 Power Clean and Press (with light to Moderate weight)

L2: 20
L1: 15

Train Hard!
Rayne

2/17/12 Friday

2012-02-16T18:59:00.000-08:00

Warm up!

Main Set:
L3, L2, & L1:
5x5 Overhead Squat
5x5 Push press
3x3 Dead Lift

Then... 30 turkish get ups

Train hard!

Rayne

2/16/12 Thursday

2012-02-15T15:00:00.000-08:00

Rest Day!

2/15/12 Wednesday

2012-02-13T19:23:00.001-08:00

Warm up!

Main Set: full recovery between sets
L3:
10 x 200 yard sprints

L2:
6x 200 yard sprints

L1:
4x 200 yard sprints

Train Hard!
Rayne

2/14/12 Tuesday

2012-02-13T19:17:00.000-08:00

Warm up!

Main Set:
L3, L2, & L1 (Heavy!)
5x5 Dumb Bell Front squats
5x5 weighted Pull ups
5x5 weighted Dips

Train Hard!
Rayne

2/13/12 Monday

2012-02-12T21:01:00.000-08:00

Rest Day!

2/12/12 Sunday

2012-02-10T22:47:00.000-08:00

Warm up!

Main Set:

L3, L2, &L1:
5x5 Squat
5x5 Press
5x5 Dead lift

Then...3x(10 pull ups, 30 sit ups, 40 push ups)

Train Hard!
Rayne

2/11/12 Saturday

2012-02-10T22:31:00.000-08:00

Warm Up!

Main Set!
L3: 10 rnds rest 1-2min btwn rnds
5 box jumps
5 pwr cleans
5 push jerks

L2: 6 rds rest 1-2 min btwn rnds
5 box jumps
5 pwr cleans
5 push jerks

L1: 4 rnds 2min rest btwn rnds
5 box jumps
5 pwr cleans
5 push jerks

Train Hard!
Rayne

2/10/11 Friday

2012-02-09T20:53:00.001-08:00

Rest Day!

2/9/12 Thursday

2012-02-07T21:06:00.000-08:00

Warm up!

Main Set:
L3: 7 rounds for time
10 ring dips
40 yard sprint
10 sledge hammer strikes
40 yard tire pull

L2: 5 rnds
L1: 3 rnds

Train Hard!
Rayne

2/8/12 Wednesday

2012-02-07T21:02:00.000-08:00

Warm up!

Main Set:
L3: 6 rounds, 30 seconds between rnds
10 Medicine ball throws to a person or against a wall (fast and furious)
10 box jumps

L2: 4 rounds, 30 seconds between rnds
L1: 2 rounds, 30 seconds between rnds

Train Hard!
Rayne

2/7/12 Tuesday

2012-02-06T19:01:00.000-08:00

Rest Day!

2/6/12 Monday

2012-02-04T20:48:00.000-08:00

Warm Up!

Main Set: #1
L3, L2, &L1:
5x5 Squat
5x5 Press
5x5 power clean

Then...3x(10 pull ups, 30 sit ups, 40 push ups)

Warm up!
Main Set: #2 (a min of four hours after main Set#1) as many floors as possible
L3: 30 min stair climb
L2: 20 min stair climb
L1: 15 min stair climb

Train Hard!
Rayne

2/5/12 Sunday

2012-02-04T20:40:00.000-08:00

Rest Day!

2/4/12 Saturday

2012-02-03T14:12:00.000-08:00

Rest Day!

2/3/12 Friday

2012-02-01T22:12:00.000-08:00

Warm up!

Main set:
L3, L2, & L1
5x5 Front squat
5x5 Push press
5x5 Dead Lift

Then... 3x(10 pull ups, 10 GHD sit ups, 10 push ups)

Train Hard!
Rayne

2/2/12 thursday

2012-02-01T22:09:00.000-08:00

Warm up!

Main Set: For time!
L3:
30 flips and hops
L2:
20 flips and hops
L1:
10 flips and hops

Train Hard!
Rayne

2/1/12 Wednesday

2012-01-31T21:14:00.000-08:00

Rest Day!

1/31/12 Tuesday

2012-01-29T20:48:00.000-08:00

Warm up!

Main Set:
L3, L2, & L1
5x3 Power Clean
3x3 Squat Clean
3x3 Push Press
3x3 Push Jerk

Train Hard!
Rayne

1/30/12 Monday

2012-01-29T20:45:00.000-08:00

Warm up!

Main Set:
L3: 10 rounds Go as hard as you can then: 1min rest between rnds
- 40 yard tire pull
- 40 yard sprint
- 10 body weight dead lifts
- 40 yard sand bag carry
- 10 push ups

L2: 6 rnds
L1: 4 rnds

Train Hard!
Rayne

1/29/12 Sunday (Unloading Week)

2012-01-28T10:17:00.000-08:00

Rest Day!

1/28/12 Saturday (unloading week)

2012-01-26T20:20:00.000-08:00

Active Rest Day!

Run, ride or go for a walk. Whatever you do get outside!

Train Hard!
Rayne

1/27/12 Friday (unloading week)

2012-01-26T20:18:00.000-08:00

Warm up!

Main Set:
L3, L2, & L1:
20 rep Overhead Squat (light)
5x5 Press (light loading)
5x5 Sumo Dead Lift High Pull (light loading)

Then... 3x (20 GHD sit ups, 10 pull ups, 20 push ups)

Train Hard!
Rayne

1/25/12 Thursday (Unloading Week)

2012-01-25T20:26:00.000-08:00

Warm up!

Main Set: Tabatas!

L3, L2, & L1: Complete a Tabata for each of the following:
- Sit ups
- Push ups
- Squats
- Hollow body holds

Train Hard!
Rayne

1/25/12 Wednesday (Unloading Week)

2012-01-23T21:05:00.000-08:00

Active Rest Day!

Run, ride or go for a walk. Whatever you do get outside!

Train Hard!
Rayne

1/24/12 Tuesday (Unloading Week)

2012-01-23T21:03:00.001-08:00

Rest Day!

1/23/12 Monday (Unloading Week)

2012-01-22T21:30:00.000-08:00

Warm up!

Main Set:
L3: 5 rounds KB complex
- 20 Kettle Bell Swings
- 10 KB Clean (L/R)
- 10 KB Clean and Press (L/R)
- 10 KB Snatch (L/R)
- 20 KB Goblet Squat

L2: 3 rounds of the above KB complex
L1: 2 rounds of the above KB complex

Train Hard!
Rayne

1/20/12 Friday

2012-01-19T21:34:00.000-08:00

Warm up!

Main Set:
L3: 5 rounds
30 jumping jacks
20 push ups
30 air squats
5 pull ups
200 flutter kicks
5 pull ups
10 GHD sit ups

L2: 3 rnds
L1: 2 rnds

Train Hard!
Rayne

1/19/12 Thursday

2012-01-17T20:15:00.001-08:00

Rest Day!

1/18/12 Wednesday

2012-01-17T20:12:00.000-08:00

Warm up!

Main Set:
L3: 50 bodybuilders
L2: 30 bodybuilders
L1: 20bodybuilders

Train Hard!
Rayne

1/17/12 Tuesday

2012-01-16T20:36:00.000-08:00

Warm up!

Main Set:
L3: 10 rounds with full recovery between efforts
- 100 yard sprint
- 5 hang power cleans (moderate load)
- 5 High box jumps

L2: 6 rounds with full recovery between efforts
- 100 yard sprint
- 5 Hang power cleans
- 5 High box jumps

L1: 4 rounds with full recovery between efforts
- 100 yard sprint
- 5 Hang power cleans
- 5 High box jumps

Train Hard!
Rayne

1/16/12 Monday

2012-01-14T21:28:00.000-08:00

Rest Day!

Take a moment and consider the myriad ways that Mr. King's work has impacted your life. He was a remarkable man with great vision and we would do well to embrace his message.

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

Martin Luther King Jr.

1/15/12 Sunday

2012-01-14T21:09:00.000-08:00

Warm up!

Main Set: Choose one sport: row, ride or run

L3:
Row: 10 x 1min max effort: 1 min easy
Ride: 10 x 2min max effort: 1 min easy
Run: 10 x 1min max effort: 1 min easy

L2:
Row: 6 x 1min max effort: 1 min easy
Ride: 6 x 2min max effort: 1 min easy
Run: 6 x 1min max effort: 1 min easy

L1:
Row: 4 x 1min max effort: 1 min easy
Ride: 4 x 2min max effort: 1 min easy
Run: 4 x 1min max effort: 1 min easy

Train Hard!
Rayne

1/14/12 Saturday

2012-01-13T23:07:00.000-08:00

Warm up!

Main Set: Loaded Hill Climbs
L3: Wearing a weight vest or carrying a pack
8 x 200 yard hill

L2: Wearing a weight vest or carrying a pack
5 x 200 yard hill

L1: Wearing a weight vest or carrying a pack
5 x 100 yard hill

Train Hard!
Rayne

1/13/12 Friday

2012-01-11T21:13:00.000-08:00

Rest Day!

1/12/12 Thursday

2012-01-11T21:11:00.000-08:00

Warm Up!

Main Set:
L3, L2, & L1:
- 5x5 Back Squat
- 5x5 Press
- 3x3 Dead Lift

Train Hard!
Rayne

1/10/12 Tuesday

2012-01-10T20:21:00.000-08:00

Rest Day!

1/11/12 Wednesday

2012-01-10T20:18:00.000-08:00

Warm up!

Main Set:
L3: 8 rounds/ rest 30 sec between events and rounds
40 yard Firemans carry
20 yard lunge/ 20 yard sprint
40 yard pinch plate carry
40 yard sprint

L2: 4 rnds/ rest 30 sec between events and rounds
40 yard Firemans carry
20 yard lunge/ 20 yard sprint
40 yard pinch plate carry
40 yard sprint

L1: 2rnds/ rest 30 sec between events and rounds
40 yard Firemans carry
20 yard lunge/ 20 yard sprint
40 yard pinch plate carry
40 yard sprint

Train Hard!

Rayne

1/9/12 Monday

2012-01-08T21:52:00.000-08:00

Warm up!

Main Set: Skills Course
L3: 5rnds, Full bunker gear and SCBA
- 2 min stair climb
- 80 yard Hose pull
- 20 Sledge Hammer Strikes
- 40 yard Bear Crawl
- 40 yard Firemans carry (you'll need a friend or a Sand Bag)

L2: 3 rnds

L1: 2 rnds

Train Hard!
Rayne

1/8/12 Sunday

2012-01-07T22:00:00.000-08:00

Warm up!
Main Set:
L3:
- 10 min Kettle Bell Clean and Jerk
- 3 x 5 Dead Lift, Heavy

L2:
- 5 min KB C&J
- 3 x5 Dead Lift, Heavy

L1:
- 2 min KB C&J
- 2 x 3 Dead Lift, Heavy

Train Hard!
Rayne

1/7/12 Saturday

2012-01-06T20:05:00.000-08:00

Rest Day!

1/6/12 Friday

2012-01-05T21:09:00.000-08:00

Warm Up!

Main Set: Combat Run with weight vest (or ruck sac)
L3: 30 min (run as far as you can)
- every 2 min stop and do 5 push ups and 10 squats

L2: 20 min
- every 2 min stop and do 5 push ups and 10 squats

L1: 15 min
- every 2 min stop and do 5 push ups and 10 squats

Train Hard!
Rayne

1/1/5 Thursday

2012-01-04T21:02:00.000-08:00

Happy New Year! Welcome back from break

Warm up!

Main Set:
L3: 15 min AMRAP
- 10x135lb Dead Lift
- 10x Hand release push ups
- 10x Air Squat
- 10x 40lb Dumb Bell Clean and press

L2: 10 min AMRAP
L1: 10 min AMRAP (scale loads according to your capacity)

Cool down: 3 sets of: 5 pull ups, 5 HD sit ups, 6 etttle Bell snatch to wimd mill.

Train Hard!
Rayne

12/21/11 through 1/4/12 Winter Break

2011-12-22T05:18:00.000-08:00

Winter Break! Take this opportubity to relax, reset your mojo, spend time with family and friends - train very little! Just don't eat yourself to death!

Happy Holidays!
Rayne

12/20/11 Tuesday

2011-12-19T21:32:00.000-08:00

Warm up!

Main Set:
L3:
1 mile run
100 pull ups
200 push ups
300 Squats

L2:
1 mile run
50 pull ups
100 push ups
200 Squats

L1:
1 mile run
25 pull ups
50 push ups
100 Squats

Train Hard!
Rayne

12/19/11 Monday

2011-12-18T20:22:00.000-08:00

Warm up!

Main Set: Run, Ride or Hike
L3: 1 hour - go as far and fast as you can

L2: 40 min - go as far and fast as you can

L1: 20 min - go as far and fast as you can

Train Hard!
Rayne

12/18/11 Sunday

2011-12-17T20:45:00.000-08:00

Rest Day!

12/17/11 Saturday

2011-12-15T20:46:00.000-08:00

Warm up!

Main Set:
L3: Full recovery between sprints
10 x 100 yard hill sprints

L2:
5 x 100 yard hill sprints

L1:
3 x 100 yard hill sprints

Train Hard!
Rayne

12/16/11 Friday

2011-12-15T20:40:00.001-08:00

Rest Day!

12/15/11 Thursday

2011-12-14T17:21:00.000-08:00

Warm Up!

Main Set:
L3, L2, & L1
•Snatch - 80% x 1 x 5
•Clean & Jerk - 80% x 1 x 5
•Front squat - 85% x 3 x 3

Train Hard!
Rayne

12/14/11 Wednesday

2011-12-12T20:29:00.000-08:00

Warm up!

Main Set:
L3: 40 sets
Kettle Bell Snatch
-15secs on : 15secs off
Switch hands for each working cycle

L2: 30sets
L1: 20sets

Train Hard!
Rayne

12/13/11 Tuesday

2011-12-12T20:24:00.000-08:00

Rest Day!

Northern Arizona!

12/12/11 Monday

2011-12-11T20:24:00.000-08:00

Warm up!

Main Set:
L3:
40 atomic push ups
40 inverted rows
40 pistol squats (per leg)

L2:
20 atomic push ups
20 inverted rows
20 pistol squats (per leg)

L1:
10 atomic push ups
10 inverted rows
10 pistol squats (per leg)

Train Hard!
Rayne

12/11/11 Sunday

2011-12-09T16:28:00.000-08:00

Warm Up!

Main Set:
L3, L2, &L1 - go heavy!
- 5x5 Front Squat
- 10 x 1 Squat Cleans
- 3x3 Dead Lift

Train Hard!
Rayne

12/10/11 Saturday

2011-12-09T13:08:00.000-08:00

Rest Day!

12/9/11 Friday

2011-12-08T20:49:00.000-08:00

Warm up!

Main Set:
L3: 4 rounds, 2 min per excercise, 30sec recovery between rnds
- Sand Bag Run
- Over Head Lunges
- Jump Rope Double Unders
- Bear Crawls
- Kettle Bell Goblet Squat and Press

L2: 3 rnds
L1: 2 rnds

Train Hard!
Rayne

12/8/11 Thursday

2011-12-06T21:40:00.000-08:00

Warm up!

Main Set:
Combat run: Start running, every 5 min stop and do 10 or 20 reps of one of the following exercises:
- push ups, squats, hindu push ups, lunges, bear crawls, jumping jacks, Cossack squats etc., be creative. Run as far as possible in the time allotted.

L3: Go 60min

L2: Go 40 min

L1: Go 20 min

Train Hard!
Rayne

12/7/11 Wednesday

2011-12-06T21:23:00.000-08:00

Rest Day!

12/6/11 Tuesday

2011-12-05T20:52:00.000-08:00

Warm up!

Main Set:
L3: 5 rounds for time
- 10 Dead lifts (at 50-60% of BW)
- 20 Yard Sprint
- 10 Kettle Bell Swings
- 20 Yard Sprint

L2: 3 rnds

L1: 2 rnds

Train Hard!
Rayne

12/5/11 Monday

2011-12-03T22:10:00.000-08:00

Warm Up!

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

Train Hard!
Rayne

12/4/11 Sunday

2011-12-03T22:08:00.000-08:00

Rest Day!

12/3/11 Saturday (Unloading week)

2011-12-02T18:52:00.000-08:00

Warm up!

Main Set:
L3: 5 rounds
-30 Jumping Jacks
-10 Push ups
-30 Air squats
-10 Push ups
-30 Flutter kicks
-10 Push ups
-30 Cossack squats

L2: 3 rounds
L1: 2 rounds

Train Hard!
Rayne

12/2/11 Friday (Unloading Week)

2011-11-30T15:21:00.000-08:00

Active Rest Day!
Go for a run, ride or a hike... you get the idea!

12/1/11 Thursday (Unloading Week)

2011-11-30T15:16:00.000-08:00

Rest Day!

11/30/11 wednesday (Unloading Week)

2011-11-29T16:06:00.000-08:00

Warm up!

Main Set:
L3: 3 mile trail run

L2: 2 mile trail run

L1: 1 mile trail run

Train Hard!
Rayne

11/29/11 Tuesday (Unloading Week)

2011-11-27T21:19:00.000-08:00

Warm up!

Main Set:
L3: 150
- Sand Bag Clean/ Press/ Slam and Burpee

L2: 100
L1: 75

Train Hard!
Rayne

11/28/11 Monday (Unloading Week)

2011-11-27T21:08:00.000-08:00

Active Rest Day!
Run, Bike, Hike or Swim - fast or slow, long or short - listen to your body and adjust accordingly.

Desert Sunrise!

11/27/11 Sunday (Unloading Week)

2011-11-26T19:54:00.001-08:00

Rest Day!

11/26/11 Saturday (Unloading Week)

2011-11-26T19:53:00.001-08:00

Rest Day!

11/24/11 Thursday

2011-11-23T13:33:00.000-08:00

Happy Thanksgiving!

Workout today should involve your family and friends: turkey bowl, turkey trot or family hike.

11/23/11 Wednesday

2011-11-22T05:13:00.000-08:00

Warm up!

Main Set:
L3, L2, &L1:
5x5 Squat
5x5 Press
3x3 Dead Lift

Then: 3x Max number of pull ups, Dips and Hanging Knee to elbows (all Weighted)

Train Hard!
Rayne

11/22/11 Tuesday

2011-11-22T05:03:00.000-08:00

Rest Day!

11/21/11 Monday

2011-11-20T20:47:00.000-08:00

Warm Up!

Main Set:
L3: (1 min per excercise)x 3rnds
- run
- kettlebell snatch
- run
- glute ham sit up
- run
- push press
- run
- dead lift
- run
- box Jump
- run
- over head squat
- run
- push ups

L2: 2 rnds
L1: 1 rnds

Train Hard!
Rayne

11/20/11 Sunday

2011-11-18T21:57:00.000-08:00

Warm up!

Main Set:
L3: 10 rnds
- 20 Burpees
- 10 Hanging Knee to Elbows
- 10 DumbBell Snatches (5/5)

L2: 6 rnds
L1: 4 rnds

Train Hard!
Rayne

11/19/11 Saturday

2011-11-18T21:32:00.000-08:00

Rest Day!

11/18/11 Friday

2011-11-17T19:50:00.000-08:00

Warm up!

Main Set:
L3: 8 rnds
- 3 Hang power cleans
- 6 High Box Jumps

L2: 6rnds
L1: 4rnds

Train Hard!
Rayne

11/17/11 Thursday

2011-11-15T17:17:00.000-08:00

Warm up!

Main Set:
L3, L2, & L1 - go as heavy and as fast as you can
- Sand Bag Mile
- 25 Overhead Squat
- 25 Dead Lifts
- 1 mile run

Train Hard!
Rayne

11/16/11 Wednesday

2011-11-15T16:57:00.000-08:00

Rest Day!

11/15/11 Tuesday

2011-11-14T20:46:00.000-08:00

Warm Up!

Main Set:
L3: For time
- 50 Bear complexes
L2:
- 30 Bear complexes
L1:
- 20 Bear complexes

Train Hard!
Rayne

11/14/11 Monday

2011-11-12T16:39:00.000-08:00

Warm up!

Main Set: Trail Run! the more rugged the terrain the better
L3: 6 mile
L2: 4 mile
L1: 2 mile

Train Hard!
Rayne

11/13/11 Sunday

2011-11-12T16:36:00.000-08:00

Rest Day!

11/12/11 Saturday

2011-11-11T21:01:00.000-08:00

Warm up!

Main Set:
L3: 40 Clean and Press for time (50% of BW)

L2: 30 C&P for time (50% of BW)

L1: 20 C&P for time (30-50% of BW)

Train Hard!
Rayne

11/11/11 Friday

2011-11-09T21:03:00.000-08:00

Warm up!

Main Set:
L3: As many rounds as possible in 20min
- 10 pull ups
- 10 dips
- 10 squats
- 10 tuck jumps

L2: AMRAP in 10min
L1: AMRAP in 5min

Thank a vet for their service and sacrifice. They did it for you!

Train Hard!
Rayne

11/10/11 Thursday

2011-11-09T14:28:00.000-08:00

Happy Birthday Marines!

Rest Day.

Semper Fi!

11/9/11 Wednesday

2011-11-08T21:34:00.000-08:00

Warm up!

Main Set: credit for the guts of this session go to Paul of Estrella Fitness
L3:
- 3 mile run
-50 squats
25 box jumps
-40 squats
20 box jumps
-30 squats
15 box jumps
-20 squats
10 box jumps
-10 squats
5 box jumps
-3 mile run

L2:
-2 mile run
-50 squats
25 box jumps
-40 squats
20 box jumps
-30 squats
15 box jumps
-20 squats
10 box jumps
-10 squats
5 box jumps
-1 mile run

L1:
- 1 mile run

-40 squats
20 box jumps
-30 squats
15 box jumps
-20 squats
10 box jumps
-10 squats
5 box jumps
-1 mile run

Train Hard!
Rayne

11/8/11 Tuesday

2011-11-07T20:17:00.000-08:00

Warm up!

Main Set:
L3, L2, & L1:
- 20 rep squat
- 3x3 push press
- 3x3 push jerk
- 3x3 Jerk
- 3x3 Dead lift

Train Hard!
Rayne

11/6/11 Sunday (Unloading Week)

2011-11-05T21:48:00.000-07:00

Rest Day!

11/4/11 Friday (Unloading Week)

2011-11-03T21:42:00.000-07:00

Warm up!

Main Set: Through out the course of your day
L3:
- 500 push ups
-1000 air squats

L2:
- 250 push ups
- 500 air squats

L1:
- 150 push ups
- 250 air squats

To the newest set of TRT techs in the Phoenix regional consortium, congratulations! Class 2011-2 hits the mountains today!

Train Hard!
Rayne

11/3/11 Thursday (Unloading Week)

2011-11-03T21:24:00.000-07:00

Active Rest Day!

Go for a long Walk, Hike, Climb...Etc

11/2/11 Wednesday (Unloading Week)

2011-11-01T21:55:00.000-07:00

Rest Day!

11/1/11 Tuesday (Unloading Week)

2011-10-31T21:41:00.000-07:00

Warm up!

Main Set:
L3: 3 rnds
-30 Push ups
-30 Sit ups
-30 Cossack squats

L2: 2rnds
-30 Push ups
-30 Sit ups
-30 Cossack squats

L1:
-30 Push ups
-30 Sit ups
-30 Cossack squats

Climb a mountain, Climb a rope, Climb a tree! Anyone, anywhere, anytime!

10/31/11 Monday (Unloading Week)

2011-10-30T20:11:00.000-07:00

Active Rest Day!

Take your kids (or some kids you know) trick or treating, or to a haunted house! - try not to eat all the candy!

Happy Halloween!

Rayne

10/30/11 Sunday (Unloading Week)

2011-10-29T21:58:00.000-07:00

Rest Day!

10/29/11 Saturday

2011-10-29T08:33:00.000-07:00

Warm up!

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

Train Hard!
Rayne

10/28/11 Friday

2011-10-27T22:28:00.000-07:00

Warm up!

Main Set:
L3:
2 mile run
20 rep squat x2 (1 min rest btween sets)
2 mile run

L2:
1 mile run
20 rep squat x2 (1 min rest btween sets)
1 mile run

L1:
1 mile run
20 rep squat
1 mile run

Train Hard!
Rayne

10/27/11 Thursday

2011-10-26T22:17:00.000-07:00

Rest Day!

"Strong Swimmer" Rescue

10/26/11 Wednesday

2011-10-25T22:00:00.000-07:00

Warm up!

Main Set:
L3: 30min As many rounds as possible:

- 5 floor stair climb

- 10 push ups

- 10 Kettle bell swings (large bell)

L2: 20min AMRAP

L1: 15min AMRAP

Train Hard!

Rayne

10/25/11 Tuesday

2011-10-24T19:38:00.000-07:00

Warm up!

Main Set:
L3: 6 rnds 30 second recovery between rnds
- 10 KB two hand swing
- 10 single hand swing (5/5)
- 10 single hand clean and press (5/5)
- 10 Snatch (5/5)
- 10 double bell clean and press

L2: 4 rnds
L1: 2 rnds

Train Hard!
Rayne

10/24/11 Monday

2011-10-24T19:30:00.001-07:00

Rest Day!

10/23/11 Sunday

2011-10-22T22:16:00.000-07:00

Warm up!

Main Set: As Fast As you Can
L3: 6 mile run

L2: 4 mile run

L1: 2 Mile run

Train Hard!
Rayne