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

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

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)

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

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.

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

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.

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

3 rounds:

Run 400m
24 KB swings
12 pullups
48 situps

Friday 07/02/2010

5 rounds:

12 SDHP (95/65)

Run 400m

10 pullups