3
Oct 2012

10/4/12

 

5 Rounds

Run 400 Meters

15 Front Squats (135/95)

Rest 1 Min.

 

**Reminder - The 8pm class is cancelled due to the Nutrition Discussion.  Hope to see everyone there!

2
Oct 2012

10/3/12

 

Push Press

15 Min. to establish a 3RM

 

25 Pull ups

25 Burpees

25 SDLHP (70/53)

25 STO (135/95)

25 SDLHP (70/53)

25 Burpees

25 Pull ups

1
Oct 2012

10/2/12

 

15 Min. AMRAP

6 Hang Power Cleans (155/105)

12 KB Swings (53/35)

24 Push Ups

 

Rest 5 Min.

 

Sprint 800 Meters

30
Sep 2012

10/1/12

 

Back Squats

15 min. to establish a 3RM

 

4 Rounds

5 HSPUs (Sub 10 Pike Push ups)

10 Box Jumps (24/20)

20 Air Squats

29
Sep 2012

9/30/12

 

"Sunday Surprise"

28
Sep 2012

9/29/12

 

21-15-9

Push Press (115/75)

Pull Ups

9-15-21

Butterfly Sit Ups

Deadlifts (115/75)

 

 

27
Sep 2012

9/28/12

 

Front Squat

3-3-3-3-3 Rest 90 Seconds between each set

 

"Randy"

75 Power Snatches For Time (75/55)

26
Sep 2012

9/27/12

 

4 Rounds

3 Rope Climbs (15 Pull ups)

30 Push ups

30 Sit ups

 

Skill Work: Handstand Work

25
Sep 2012

9/26/12

 

EMOM for 10 Min. alternating between 5 Hang Squat Cleans (165/115) and 10 Dumbbell Snatch (5 each arm - 50/35)

 

10 min. AMRAP

10 Thruster (95/65)

10 SDLHP (95/65)

20 Lateral Hops (L+R = 2)

24
Sep 2012

9/25/12

 

5 Rounds

Run 400 Meters Every 4 Minutes

 

Tabata Dips