Sprint Workout or The Victoria

Vets -

Split Camp:

1. Timed 400m run and Sprint Workout (Run 500m – rest for 1 min., Sprint 100m, rest for 3 min. x 4)
2. The Victoria
   

Run 1200 meters

20 rows or 10 pull-ups

20 barrier jump/med ball push-ups

20 squat jumps

20 shoulder press with kettlebells or sandbag

Run 800 meters

30 rows or 20 pull-ups

30 barrier jumps

30 med ball pushups

30 squat jumps

30 shoulder press with kettlebells

Run 400 meters

40 rows or 30 pull-ups

40 barrier jumps

40 med ball pushups

40 squat jumps

40 shoulder press with kettlebells

Newbie Sprint Workout:
Timed 400 meter run
300, 200, 100 ] x 2
Ab circuit to finish

6 AM Vets Alicia C 400 m 1:42 Allison C 400 m 1:41 Amanda Easley Andrea Apryl Aubrey 400 m 1:26 Betsy VICTORIA 0:42:02 Bob VICTORIA 0:39:27 Brad VICTORIA 0:44:53 Bryan W 400 M 1:14 Carla 400 M 2:03 Cassi 400 M 1:44 Catherine VICTORIA ??? Celeste Chantel VICTORIA 0:35:52 Christine ??? Cotina Dawn R Dawn Smith 400 M 1:31 Donna Paul VICTORIA 0:42:02 Dori Ed VICTORIA 0:26:41 Elizabeth 400 M 1:20 Greg P VICTORIA 35:45 (2) Greg S VICTORIA 0:41:17 Haley Schwarz 400 M 1:52 Hallie Fisc. Heather Persson Jackie James 400 M 1:19 Jerome VICTORIA 0:32:45 Jess Bowers 400 M 1:04 Jessica VICTORIA 0:39:08 Jessie 400 M 1:07 Jill 400 M 1:20 Katie Kevin Rose VICTORIA 0:41:55 Kristen 400 M 1:32 Laura W 400 M 1:54 Lauren VICTORIA 0:44:53 Lisa B VICTORIA 0:41:20 Luke Mandy Mark VICTORIA 0:36:51 Melissa 400 M 1:38 Mike Benzie VICTORIA 0:43:37 Nicole B. Pat 400 M 1:18 Richard 400 M 1:12 Rico Ron 400 M 1:47 Scott VICTORIA 0:40:53 Serap 400 M 1:31 Shalya Stephanie 400 M 1:27 Susan Tammy Tangela VICTORIA 0:41:29 Telly Todd L VICTORIA 0:41:29 Victoria O VICTORIA 0:42:55 Wendy 6 AM Newbies Brad H 400 M 1:37 Brandon 400 M 1:22 Bridget F 400 M 1:34 Christine 400 M 1:51 Ellen 400 M 2:13 Jason Parker 400 M 1:38 Jelena VICTORIA 27:35 (2) Johanna P 400 M 2:00 Nikki 400 M 2:07 Russel 400 M 1:38 Sam 400 M 1:55 Sandy T 400 M 2:56 Scott P. 400 M 1:29 Shelly 400 M 2:12 Tiffany 400 M Tita 400 M 1:56 Tracy Hollis 400 M 1:47 Victoria C 400 M 1:40 Wes McCleary 400 M 1:19 Willie 400 M 2:04 7 AM Vets Alan Amy S 400 M 2:30 Anitra Anne Bill C 400 M 1:14 Brandi 400 M 1:44 Brian S VICTORIA 39:21 (2.3) Bridget 400 M 1:52 Carla VICTORIA 0:00:35:41 Caroline VICTORIA 0:39:41 Charisse Dwight Lawson VICTORIA 39:53 (4) Eve VICTORIA 0:36:11 Gigi 400 M 1:42 Jason 400 M 1:17 Jennifer W VICTORIA 38:07 (4) Jenny S John Katie Katrina 400 M 1:27 Keely Maureen 400 M 2:04 Megan Miller 400 M 1:27 Melissa Meredith VICTORIA 0:39:21 Muffy 400 M 1:54 Nakia Nathalie VICTORIA 36:58 (2) Neil Pat Ruth VICTORIA 0:33:28 Scott H Stacy Sax 400 M 1:17 Susanne VICTORIA 29:40 (2) Tiffani Tina VICTORIA 0:34:30 Wallace VICTORIA 0:35:38 Wendy VICTORIA 39:20 (2) 7 AM Newbies Deb 400 M 2:11 Lyn Michael K 400 M 1:23 Rebecca K 400 M 2:45 Susan R 400 M 1:46 9:30 AM Alan 400 M 1:26 Amy D Becky 400 M 2:03 Heather Jaimie S Jessica Nancy VICTORIA 41:35 (4) Tahirah Vanessa 6:00 PM Aaron 400 M 1:12 Anatol VICTORIA 20:00 (1) Brooke Chris VICTORIA 21:29 (1) Jen VICTORIA 42:45 (2) (15 pushups) Jenna Brooks Jessica K VICTORIA 35:37 (3) Jill 400 M 1:23 John Y 400 M 1:32 Kelly Kevin C 400 M 1:23 Kristie 400 M 1:42 Mary 400 M 1:32 Matt H 400 M 1:29 Michelle VICTORIA 31:25 (2) TK 400 M 1:32 Tonya 6 PM Newbies Brooke VICTORIA 26:13 (2) John Spaulding Kate B VICTORIA 39:46 (2) Katherine VICTORIA 31:39 (2) Kristi VICTORIA 36:56 (2) Terry VICTORIA 22:47 (1) Travis VICTORIA 26:33 (2)