TUESDAY JULY 26, 2011

10 Handstand push-ups
20 Wall ball shots
30 Toes-to-bar
40 Power cleans (135/95)
50 Burpees
60 Sumo deadlift high-pulls (75/55)

MONDAY JULY 25, 2011

400M RUN, 21- OH SQUATS (95#), 21 PULL-UPS

400M RUN, 15- OH SQUATS, 15 PULL-UPS

400M RUN, 9- OH SQUATS, 9 PULL-UPS

Friday July 22, 2011

Row 400m buy in

then 3 rounds:

10 Burpees
20 V Sit Ups
40 Double Unders
Run 800m buy out

Thursday July 21, 2011

12-9-6-3
Ring Dips
Deadlifts (135/95)
Hang Power Cleans (135/95)

Wednesday July 20, 2011

Back Squat
3-3-3-3-3
(use the ME percentages provided by your coach)

~REST~

AMRAP 10 minutes
10 Wall Balls
Run Lap

Tuesday July 19, 2011

Close Grip Bench Press
5-5-5

~REST~

21-15-9
Pull Ups
Box Jumps (30/24)

~REST~

40 GHD Sit Ups (NFT)

Saturday July 9, 2011

15-12-9:

40# DB clean and jerks
pushups
situps

Friday July 8, 2011

5 Rounds:

5 Burpees
20 weighted V-Ups (8#)
Side Plank left – 60 sec
Side Plank right – 60 sec

Tuesday July 5, 2011

Power Clean
5-5-5-5-5

Monday July 4, 2011

Set new 1RM for OHS

rest

5 rounds:

10 OHS
20 sit ups
1 lap

Sunday July 3, 2011

In 15 minutes, establish a 1RM Press

~REST~

AMRAP 12 minutes
10 BW Deadlifts
15 Box Jumps (24/20)