Thursday, July 29, 2010

Friday 07/30/2010

Warm-up:

Run 400m x1
(3 pullups + 6 pushups + 9 OHS) x3

Workout:
10-9-8-7-6-5-4-3-2-1 reps:
(power clean + ft. squat + press +back squat + press) 75/45

20-19-18-17-16-15-14-13-12-11 reps:
Situps

22 min time limit

Tuesday, July 27, 2010

Wednesday 07/28/2010

Warm-up:
(5 pullups + 10 situps + 15 squats) x4

Total rounds in 20 minutes:

15 floor-to-overhead press (95/65)
20 SDHP (95/65)
25 pushups

Sunday, July 25, 2010

Monday 07/26/2010

Warm-up:
Run 400m x1;
(lunge stretch x10sec, pvc pass-thru x10, low-back stretch x10 sec) x3

Workout:
66 pullups
Walking lunges (length of building)
77 pushups
Walking lunges (length of building)
88 situps
Walking lunges (length of building)
99 squats
Walking lunges (length of building)

Thursday, July 22, 2010

Friday 07/23/2010

Warmup x3-4:
-Walking lunge w/plate overhead x10
-Low back stretch x10sec
-Squat stretch x10sec
-Pushups x10

Workout: 3 rounds:
-21 back squats (135/95)
-Run 800m
-21 K2E

Tuesday, July 20, 2010

Wednesday 07/21/2010

Warmup: (Back squat x3 + behind neck press x7 + overhead squat x3)x3-4

Workout: 100 thrusters (65lbs). At the top of every minute, you will stop and do 5 pushups, then continue doing thrusters for the rest of the minute. Thrusters are full-depth front squats into a full push press overhead. Workout will be complete once you finish 100 reps, or 20 minutes have elapsed.

Sunday, July 18, 2010

Monday 07/19/2010

Total rounds in 4 minutes:

7 power cleans (95/65)
7 pullups
7 pushups

We will complete 4 rounds of this, with a 1 minute rest between rounds

Thursday, July 8, 2010

Friday 07/09/2010

"Hot Legs"

14 minutes/30 sec on/30 sec off:

Wallballs
Back Squats

Alternate between exercises. As many reps as possible in 30 seconds; rest for 30 seconds.

Tuesday, July 6, 2010

Wednesday 07/07/2010

Part I:

Tabata front squats
Tabata jumping pullups

One minute rest between rounds

Part II:

Total rounds in 12 min:

5 one arm DB thrusters, L + R
7 pushups
9 box jumps

Sunday, July 4, 2010

3 rounds:

Run 400m
24 KB swings
12 pullups
48 situps

Thursday, July 1, 2010

Friday 07/02/2010

5 rounds:

12 SDHP (95/65)
Run 400m
10 pullups