Friday September 16, 2011

“Lynne”

5 Rounds
Max. reps Bench Press (BW)
Max. reps Pull Ups

Wednesday September 14, 2011

10,9,8,7,6,5,4,3,2,1

Power Snatch (115/75)
Burpees

Tuesday September 13, 2011

AMRAP 17 minutes
Max reps. Hand Stand Push Ups
Max reps Med Ball Cleans (20/14)
At any stoppage in movement of HSPU’s, switch to MB Cleans.
At any stoppage in movement of MB Cleans, run 400m.
Repeat cycle.
Score equals total reps (HSPU + MBC).

Monday September 12, 2011

Deadlift
5-5-5-5-5
(use the ME percentages provided by your coach)

~REST~

3 Rounds
10 Deadlifts (225/155)
30 Box Jumps (24/20)

Thursday September 8, 2011

Conditioning Test
50 Burpees

Compare to 8/1/11.

~REST~

3 Rounds
20 Push Ups
30 Sumo Deadlift High Pull (75/55)
40 Air Squats

Wednesday September 7, 2011

Run 800m
60 Weighted Sit Ups
Run 800m
30 Weighted Sit Ups
Run 800m
15 Weighted Sit Ups
Pick up a DB, plate med ball or slam ball that challenges you for the sit up portion.

Tuesday September 6, 2011

Overhead Squats
5-5-5-5-5
(use the ME percentages provided by your coach)

~REST~

21-15-9
Overhead Squats (95/65)
Pull Ups

Monday September 5, 2011

6 Rounds:

30 secs. DB Renegade Rows (45s/25s)
30 secs. Rest
30 secs. Double Unders
30 secs. Rest
30 secs. Ring Dips
30 secs. Rest

Sunday September 4, 2011

Bench: 5x3

Deficit Deadlift: 5x3

Standard Deadlift: 3x2

Tabata Situps

Friday September 2, 2011

5 Rounds:

5 Power Cleans (175/115)
12 Burpees
1 minute Rest

Thursday September 1, 2011

4 Rounds:

2 Muscle Ups
4 Hang Squat Snatch (95/65)
60 Double Unders

Wednesday August 31, 2011

Box Jump
1-1-1-1-1
(est. a max. height jump)

~REST~

5 Rounds:
7 Push Jerks (135/95)
Run Lap

~REST~

3 minutes Slam Balls (20/15)
1 minute rest
3 minutes Sit Ups
1 minute rest
3 minutes DUs

Tuesday August 30, 2011

Overhead Squats
5-5-3-3-1-1
(Compare to 8/8/11.)

~REST~

AMRAP 12 minutes
6 Hang Squat Cleans (115/95)
12 Hand Release Push Ups