0900, Monday, 30 July 2012

WARM UP

MET CON:

"LINDA"

10,9,8,7,6,5,4,3,2,1 reps for time of

Deadlift 150% body weight

Bench Press Body weight

Power Clean 75% Body weight

0830, Saturday, 28 July 2012

Warm up

Strength: 10 rope climbs

Met Con:
40-30-20-10
wall ball
push ups
pull ups
sit ups

Time TBD, Thursday, 26 July 2012

Work on your weaknesses....... 

Warm up

Strength: OHS 5 x 5

Met Con:
"Jack"
Max rounds in 20 minutes
10x Push press (115#)
10x KB swings (53#)
10x Box jumps (24 inch)

0900, Tuesday, 24 July 2012

Warm up

Strength: Press 5 x 5 x 5 x 5 x 5 (find the weight that challenges you)

Met Con:
"Baby Karen"
for time 75 wall ball shots (look at the bright side, it's only half of "Karen")

0900 Saturday, 21 July 2012

"Welcome back"

200 m run
25 power snatch
400 m run
25 push press/jerk
800 m run
25 SDHP (Sumo deadlift high pull)
400 m run
25 clean and jerk
200 m run

0900, THURSDAY, 19 July 2012

WARM UP:
200 M RUN
10 KB SWINGS
10 PUSH UPS
10 PULL UPS
10 SIT UPS
10 AIR SQUATS

STRENGTH: PRESS 5 X 5

MET CON:

"HELEN" 3 ROUNDS FOR TIME
400 M RUN
1.5 POOD KB SWING (21 REPS)
PULL UPS (21 REPS)

ON YOUR OWN, 18 JULY 2012

WARM UP:
5 min double under/jump rope
3 rounds of
10 pull ups
10 sit ups
10 OHS (45/30)

MET CON:
For time complete the following
10-9-8-7-6-5-4-3-2-1
wall ball
sit up
KB swing
pull up
ring dip