4/23/12

Monday-

A. Over Head Squat @ 30X1- 15, 15, 15; rest 3 min

+

3 sets

AMRAP Pull Ups

Run 400m ALL OUT

Rest 3 min

Friday

A. Press Cluster @ 22X0- 4.4 x 3; rest 3 min

B. Free Standing HS Tech work- 10 min

+

3 sets; rest 3 min

7 TnG Dead Lift @ 70% 1RM (same weight as last week)

25 sec Air Dyne Sprint

4/19/12

Thursday

7 min AMRAP

10 thrusters, 75#

5 Burpees

4/18/12

Wednesday

A1. Strict Chin Ups @ 22X2; 3 x 3; rest 20 sec

A2. Ring Dips @ 32X0; 3 x 4-6; rest 3 min

B1. Kipping Pull Ups; 3 x amrap; rest 20 sec

B2. Ring Push Ups; 3 x amrap; rest 3 min

C. 100 sit ups for time abmat no anchor

4/17/12

Tuesday

3 sets @ high consistent aerobic effort

60 sec Row

60 sec rest

60 sec Box Jump, 30/24 step down

60 sec rest

60 sec (30 sec bear crawl, 30 sec walking lunge

60 sec rest

60 sec KB Snatch, 26/35 alternating hands every 5 reps

4/11/12

Wednesday

6 sets @ high consistent aerobic effort

30 sec wall ball

30 sec rest

30 sec air dyne

30 sec rest

30 sec Russian KBS, 70/53#

30 sec rest

30 sec Box Jump, 30/24 step down

30 sec rest

30 sec Row

30 sec rest

4/10/12

Tuesday

A1. Strict Chin Ups @ 22X2; 3 x 5; rest 20 sec

A2. Ring Dips @ 32X0; 3 x 6-8; rest 3 min

B1. Kipping Pull Ups; 3 x amrap; rest 20 sec

B2. Ring Push Ups; 3 x amrap; rest 3 min

C. GH Sit Ups- 3 x 25; rest 90 sec

4/9/12

Monday-

A. Press- build to a tough single in 10 min (NOT a 1RM, NO FAILS)

+

Power Clean- build to 1RM in 8 min

Rest 2 min

Power Clean @ 90% 1RM, amrap in 8 min

4/6/12

Friday

3 rounds for time

Run 400m

10 HSPU

30 KB Swings, 53/35#

4/5/12

Thursday

A. Back Squat @ 13X0; 5 x 5; rest 3 min

B. Ring Dips-5 min AMRAP of set no larger than 5 reps

4/4/12

Wednesday

A. Press- 5 x 2; rest 2 min- start light & build to 2RM (heavier than 3RM)

+

“Jackie”

Row 1000m

50 Thrusters

30 Pull Ups

4/3/12

Tuesday

5 sets

30 sec wall ball

30 sec rest

30 sec double unders

30 sec rest

30 sec box jump

30 sec rest

30 sec air dyne

30 sec rest

30 sec bear crawl

30 sec rest

4/2/12

Monday

A. Press @ 65%- 8 x 3; EMOM- FAST!

B. Dead Lift @ 42X2; 5 x 5; rest 3 min

C. GH Sit Ups- 70 total; break into at least 3 sets