3 Rounds
10 Deadlifts (275/185)
50 Double Unders
~REST 5 minutes~
Row 1000 Meters for time.
Monday, January 31, 2011
Sunday, January 30, 2011
Thursday January 27, 2011
Deadlift
5-5-3-3-1
Backsquat
5-5-3-3-1
~REST~
4 x 1 min Row for calories, 1 min rest between
5-5-3-3-1
Backsquat
5-5-3-3-1
~REST~
4 x 1 min Row for calories, 1 min rest between
Tuesday January 25, 2011
AMRAP 18 minutes
5 Barbell Complex (The complex is 1 power clean, 1 lunge step right, 1 lunge step left, 1 push press) (95/65)
10 Burpees
15 Toes to bar
5 Barbell Complex (The complex is 1 power clean, 1 lunge step right, 1 lunge step left, 1 push press) (95/65)
10 Burpees
15 Toes to bar
Monday January 24, 2011
Bench
3 sets of AMRepsAP Bodyweight (70% BW for women)
Ring Dips
3-3-3-3
~REST~
75 Kettlebell Swings for time (1.5/1)
3 sets of AMRepsAP Bodyweight (70% BW for women)
Ring Dips
3-3-3-3
~REST~
75 Kettlebell Swings for time (1.5/1)
Sunday January 23, 2011
With a running clock, complete
1000m Row buy in, then
4 Rounds
12 Weighted DB Lunges (40s/20s)
15 Box Jumps (24/20)
then 400m run buy out plate carry with (45/35)
1000m Row buy in, then
4 Rounds
12 Weighted DB Lunges (40s/20s)
15 Box Jumps (24/20)
then 400m run buy out plate carry with (45/35)
Wednesday January 19, 2011
On the minute, every minute for 15 minutes, complete:
2 Back Squats (75% of 1 RM)
1 Box Jump (30/24)
2 Back Squats (75% of 1 RM)
1 Box Jump (30/24)
Tuesday January 18, 2011
Push Press
3-3-3-3
Weighted Pull Up
5-5-5-5
~REST~
7 min AMRAP
5 Handstand pushups
10 Pull Ups
15 Knees to Elbows
3-3-3-3
Weighted Pull Up
5-5-5-5
~REST~
7 min AMRAP
5 Handstand pushups
10 Pull Ups
15 Knees to Elbows
Monday January 17, 2011
1000m Row
50 Med Ball Cleans
750m Row
30 Med Ball Cleans
250m Row
10 Med Ball Cleans
50 Med Ball Cleans
750m Row
30 Med Ball Cleans
250m Row
10 Med Ball Cleans
Tuesday January 11, 2011
4 Rounds
25 Front Squat (95/75)
50 Double Unders
25 Jumping Barbell Burpees (Jump side to side over the bar. Each jump over the bar counts as one burpee)
Rest 1 min between rounds.
25 Front Squat (95/75)
50 Double Unders
25 Jumping Barbell Burpees (Jump side to side over the bar. Each jump over the bar counts as one burpee)
Rest 1 min between rounds.
Friday, January 28, 2011
Monday, January 10, 2011
Sunday, January 9, 2011
Saturday, January 8, 2011
Saturday, 8 January 2011
OHS and PC work
OHS
10x89lbs
5x111lbs
5x133lbs
1x143lbs
PC
1x155
1x177
1x199
Fx221 (fx3 - need to increase elbow speed and power on the 2nd pull - need to open hips faster/stronger)
OHS
10x89lbs
5x111lbs
5x133lbs
1x143lbs
PC
1x155
1x177
1x199
Fx221 (fx3 - need to increase elbow speed and power on the 2nd pull - need to open hips faster/stronger)
Friday, 7 January 2011
Front Squat
5-5-5-3-3-3
~REST~
5 Rounds
5 Deadlifts (225/185)
10 Box Jumps (24/20)
5-5-5-3-3-3
~REST~
5 Rounds
5 Deadlifts (225/185)
10 Box Jumps (24/20)
Tuesday January 4, 2011
AMRAP 15 minutes
3 Handstand Push Ups
6 Ring Dips (must turn hands out at the top to be Rx’d)
9 Chest to bar Pull Ups
3 Handstand Push Ups
6 Ring Dips (must turn hands out at the top to be Rx’d)
9 Chest to bar Pull Ups
Monday, January 3, 2011
MONDAY 110103
Complete for total number of reps:
Round 1: You have 3:00 min to complete a 500m row and as many situps as possible.
Rest 1 min
Round 2: You have 3:00 min to complete a 500m row and as many burpees as possible.
Rest 1 min
Round 3: You have 3:00 min to complete a 500m row and as many situps as possible.
Rest 1 min
Round 4: You have 3:00 min to complete a 500m row and as many burpees as possible.
Your score is the total number of reps completed over the four rounds.
Round 1: You have 3:00 min to complete a 500m row and as many situps as possible.
Rest 1 min
Round 2: You have 3:00 min to complete a 500m row and as many burpees as possible.
Rest 1 min
Round 3: You have 3:00 min to complete a 500m row and as many situps as possible.
Rest 1 min
Round 4: You have 3:00 min to complete a 500m row and as many burpees as possible.
Your score is the total number of reps completed over the four rounds.
Sunday, January 2, 2011
THURSDAY 101230
The Seven
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
MONDAY 101227
3 Rounds
10 Medicine Ball Cleans to Wall Ball (20/12) (Clean the medicine ball and then from the bottom of the front squat position go directly into a wall ball)
25 Situps
30 Double Unders
10 Medicine Ball Cleans to Wall Ball (20/12) (Clean the medicine ball and then from the bottom of the front squat position go directly into a wall ball)
25 Situps
30 Double Unders
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