100m Sprint [16s]
Rest 1 minute
200m Sprint [33s]
Rest 2 minutes
300m Sprint [43s]
Rest 3 Minutes
400m Sprint [1:19]
Rest 4 minutes
400m Sprint [1:46]
Rest 3 minutes
300m Sprint [1:08]
Rest 2 minutes
200m Sprint [45s]
Rest 1 minute
100m Sprint [21s]

Tweaked my leg about a quarter through the first 400m. It was my left leg, in the lower part of the upper half of my leg. It is in the inside. I think it is where the hamstring attaches to the back of the knee. Went pretty slow for the rest of the sprints.

All Levels

Warm Up
3 Rounds
300m Run
10 Shoulder Dislocates
10 Air Squats
10 KB Swings

Skills
Practice for 10 min:
Pull Up Ladder (strict):
6-5-4-3-2-1
Push Up Ladder:
12-10-8-6-4-2

Workout
For Time:
50 Alternating Overhead Lunges (35/15)
50 Deadlifts (155/115)
50 Wall Balls (20/14)
50 Sit Ups
50 Alternating Single Arm DB Power Snatch (40/20)

Advanced: (45/25), (Bodyweight), (50/30)

60m Sprints - on track - 9x60m - 8.10, 7.78, 7.88, 7.62, 7.72, 7.68, 7.56, 7.50, 7.63

Warm up
Bike, then 2x
10 good mornings
10 PVC throughs
10 air squats
30ft bear crawl (growl included)
30ft long jumps

Strength
1rep max shoulder press. 45x5, 50x5, 55x3, 65x1, 70x1, failed at 75
With 5 sets of Max effort pull ups (purple band)

Conditioning
400m run
21 power cleans @ 95lbs MOD 75lbs
21 ring dips MOD green band
400m run
15 power cleans
15 ring dips
400m run
9 power cleans
9 ring dips
400m run

Time cap 20 mins

Time 18:46!

3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs

A. Clean off blocks - build to a max in 10 min - mid thigh
SCORE: 245
B. FS @ 30X1; build to a 2RM in max 5 attempts
SCORE: 335
+
4 rds for time:
35 wall balls
20 COVP chin ups
SCORE: 10:35

Notes:
- get the CNS primed for some explosive work
- be tight on the tempo for the FS 2RM
- Regionals 2010 workout for circuit

Sprint 50m, jog 150m, Sprint 50m, jog 150m, 20x double under, 20x4-count flutter kicks, plank: 1min
…repeat this until you have run a total of 1.5 miles for time.
Time:39:26

Rx'd

For time:

Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F - 30-lb. dumbbells to 20-inch box
M - 45-lb. dumbbells to 24-inch box

4 rounds

100 ft over head lunge w/ 45# plate
30 box jumps @ 24 in
20 wall balls w/ 20# ball @ 10 ft
10 HSPU

"GRACE"
30 reps for time of:
- Clean and Jerk @60/40 kgs.