Archive for July, 2012

Monday, 9 July 2012

Posted by:


800m Run

21 KB Swings (53/35)

21 Pullups

21 Double Unders

21 Box Jumps (24/20)

 

600m Run

15 KB Swings (53/35)

15 Pullups

15 Double Unders

15 Box Jumps (24/20)

 

400m Run

9 KB Swings (53/35)

9 Pullups

9 Double Unders

9 Box Jumps (24/20)

Continue Reading - >
0

Monday, 9 July 2012

Posted by:

800m run

21 KB Swings (53/35)

21 Pullups

21 Double Unders

21 Box Jumps (24/20)

 

600m Run

15 KB Swings (53/35)

15 Pullups

15 Double Unders

15 Box Jumps (24/20)

 

400m Run

9 KB Swings (53/35)

9 Pullups

9 Double Unders

9 Box Jumps (24/20)

Continue Reading - >
0

Friday, July 6

Posted by:

Front squat 8,6,6 @70%, 75%, 80%

10,9,8,7,6,5,4,3,2,1

Front Squat (115/75)

2 Push-up Burpees

 

Continue Reading - >
0

Thursday July 5th 2012

Posted by:

10 Min Clock:

C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes

4 Min “rest” – starts with 400 M Run, then rest for the remaining clock

10 Min Clock:

Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes

Continue Reading - >
0

Thursday, July 5

Posted by:

10 Min Clock:

C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes

4 Min “rest” – starts with 400 M Run, then rest for the remaining clock

10 Min Clock:

Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes

 

Continue Reading - >
0

Tuesday, July 3

Posted by:

Deadlift 8,6,6 @ 70%, 75%, 80%

“DD made me do it”

20, 15, 10, 5

SDHP (115#/75#)

Box Jumps (24/20)

Ring Dips

 

Continue Reading - >
0

Monday, July 25

Posted by:

Intervals,

90 seconds rest in between rounds:

12 Dumbbell Thrusters

10 Burpees

200 M Run

 

Continue Reading - >
0

Monday, July 2

Posted by:

5 Intervals, 90 seconds rest in between rounds:

12 Dumbbell Thrusters

10 Burpees

200 M Run

 

Continue Reading - >
0
Page 2 of 2 12