Friday 12/31/2010

Deadlift 5-5-3-3-3-1-1-1

Optional 2nd workout: 8 rounds

5 pullups
10 pushups
15 squats

Wednesday 12/29/2010

Warmup 10x3:

OHS
Lunge stretch
Pass-thrus

Workout: AMRAP, 5min on/2min rest each station

I. (10 KB swings/10 box jumps)
II. (10 thrusters/10 SDHP-75lb/55lb)
III. (10 DB push press/10 pushups)

Monday 12/27/2010

Warmup 5-10-15 reps:

Good mornings
Snatch presses
OHS

Workout: 7 rounds:

10 power snatches (115/75)
15 situps

Wednesday 12/22/2010

Workout:

(Power clean + left lunge + right lunge + press)x50

(95/65)

Monday 12/20/2010

Warmup-
(1 1/4 squats + PVC Passthrus)x15x3

Workout:

AMRAP/each station (3min on/1min rest):

I. 10 pullups + 7 K2E
II. 10 deadlifts (135/95) + 7 pushups
III.10 KB swings + 7 wallballs
IV. 10 situps + 7 DB thrusters

Wednesday 12/15/2010

Warmup x3x10:

Good mornings
OHS lunge
DB press

Workout 3 rounds:

DB squat cleans (30-25-20) (20-15-10)
Squat (135-115-95) (95-75-55)
Ring rows
Row

1 min on/45 sec rest

Monday 12/13/2010

Warm-up x3:
10 pushups
15 squats

Strength workout:

Squat 5x5
Bench press 5x5

Friday 12/10/2010

Warmup x3x15

Good mornings + OHS + PVC pass-thrus

Workout: 10 rounds

Deadlift x15 (135/95)
Bar pushups x15

Wednesday 12/08/2010

21-18-15-12-9 reps:

Power snatch (95/65)
Wallballs
Box jumps

Monday 12/6/2010

Total rounds in 20 minutes:

10 deadlifts (135/95)
20 elevated pushups
30 jumping squats

Friday 12/03/2010

Warmupx3x10:

pushups + pvc pass-thrus + press

Workout:

Bench press + dips
20-16-12-8-4-8-12-16-20

*Not for time