5:45 AM

40:

hang cleans, 20lb dumbbells

burpees

situps

db swings, 20lb

Miriam - 14:50

3 x 1-mile ride w/2:30 mins rest (level 7)

Miriam - 2:53, 2:50, 3:06

5:45 AM

1600 time trial

Miriam - 7:18 (1:34, 1:52, 1:56, 1:55)

6 x trail hill w/2 mins rest

Miriam - 31, 30, 32, 32, 31, 30

4:00 PM

5 x 800 w/2 mins rest

Jim - 3:52, 4:01, 4:00, 3:54, 3:52

Marc - 3:31, 3:14, 3:02, 2:56, 2:47

5:45 AM

6 x 200 w/1 min rest

Miriam - 39, 40, 41, 42, 45, 44

then 5 mins rest

6 x 200 w/1 min rest

Miriam - 43, 43, 43, 44, 44, 43

"11" pushups/situps

5:45 AM

Gym

3 sets of 1 minute round w/1 minute rest upon completion of:

Push Press, 18 lb bar - 26, 19, 16

Bike, level 6 (calories burned) - 9, 11, 11

Thruster, 10 lb dumbbells - 9, 7, 7

Sumo deadlift high pull, 30 lb dumbbell - 15, 10, 12

Double unders - 10, 13, 15

Miriam

Tabata (6 rounds)

Situps - 9

Supermans - 7

Miriam

8:15 PM

4 rounds for time of:

25 wall balls

50 single jumprope skips

375m run

Jim - 15:22

Max pushups then 20 situps

Jim - 16, 8, 8

12:30 PM

Greenlake

6 rounds, each for time w/2 mins recovery:

10 pushups

15 box jumps

400 run

Jim - 2:31, 2:29, 2:35, 2:35, 2:33, 2:33

Marc - 2:21, 2:17, 2:13, 2:11, 2:12, 2:09

5:45 AM

Gym

8 x 2 mins of work, 2 mins of rest:

6 burpees

12 db swings, 20 lbs

.3 miles on the stationary bike, resistance level 6

Miriam

7:45 PM

Garfield High School

6 rounds of Yesler stairs

6 rounds of a 100-yard spring at the top of each minute

Max, Serena, Jim

5:45 AM

3 x 1200 w/6 mins recovery

Miriam - 5:24, 5:28, 5:33

3:00 PM

3 x 1200 w/6 mins recovery:

Jim - 5:33, 5:58, 6:04

Serena - 5:38, 5:38, 5:38

5:45 AM

Greenlake 2.8 mile time trial

Miriam - 24:34 (8:46 pace)

8:15 PM

5 rounds for time w/75 seconds recovery of:

10 wall ball, 8 lbs

3 basketball court down-and-backs

Jim - 1:04, 1:10, 1:13, 1:15, 1:14

Serena - 1:17, 1:14, 1:17, 1:13, 1:17

300 combined wall ball shots - 2 down-and-backs, 1 person works, 1 person rests

Marc, Serena, Jim - 11:33

5:45 AM

6 three minute rounds of:

10m of broad jump burpees

1 sculpture park hill

Miriam

5:45 AM

4 intervals w/2:30 minutes recovery of:

400 run

10 wall ball

400 run

10 wall ball

Miriam - 5:19, 5:29, 5:59, 5:42

11:00 AM

Greenlake 2.8-mile time trial:

Marc - 18:50 (6:43 pace)

Justin - 23:42 (8:27)

Jim - 24:52 (8:52)

Serena - 23:51 (8:31)

5:45 AM
Max pushups, then pulldowns (70lbs)
Miriam - 9/5, 6/4, 4/3

24 thrusters, 18lb body bar
12 double unders
18 thrusters
9 double unders
12 thrusters
6 double unders
6 thrusters
3 double unders
Miriam - 5:46

3 rounds of:
15 situps
.4 bike miles
Miriam - 5:47

5:45 AM
1600-yard run
Miriam - 7:23

3 sets of 5 minutes w/2 minutes recovery of:
10 wall ball*
100-yard shuttle run
Miriam - 4 + 50 yards, 4 + 80 yards, 5 + 1 wall ball

8:30 PM
1 trail hill every 3 minutes
Jim, Yvonne, Chris, Serena - 6 rounds
Esther - 4 rounds

200-yard relay x 3 intervals
Esther, Yvonne, Chris, Serena, Jim