Partner Plate Driveway Carry.
10 times each. (25/15)
Rest 5 Minutes.
21/15/9 of:
Box Jumps
Sumo Deadlift High Pull (40/25)
Core work.
Post time and weight to comments.
Tuesday, July 12, 2011
Monday, July 11, 2011
Monday 11/07/2011
Bent Over Row - - Strength
(8,8,8,8)
3 Rounds for time of:
15 Burpees
15 Front Squats (40/25)
15 Push Press (40/25)
Then 400m Run.
Post time and weight to comments.
(8,8,8,8)
3 Rounds for time of:
15 Burpees
15 Front Squats (40/25)
15 Push Press (40/25)
Then 400m Run.
Post time and weight to comments.
Friday, July 8, 2011
Friday 08/07/2011
Weighted Pushups
5 sets of 8-10 Reps
For Time:
400m Run
100 Deadlifts (1/2 Bodyweight)
400m Run
Post time and weight to comments.
5 sets of 8-10 Reps
For Time:
400m Run
100 Deadlifts (1/2 Bodyweight)
400m Run
Post time and weight to comments.
Thursday, July 7, 2011
Thursday 07/06/2011
Press
(5,5,5,5,5)
Circuit
Front Squats (40/25)
KB Swings
Box Jumps
Post time and weight to comments.
(5,5,5,5,5)
Circuit
Front Squats (40/25)
KB Swings
Box Jumps
Post time and weight to comments.
Wednesday, July 6, 2011
Wednesday 06/07/2011
"The Tombstone"
Hill Run
Performing clean and jerk move (2500/2000)Kg from ground to overhead.
Hill Run
Post time and weight to comments.
Hill Run
Performing clean and jerk move (2500/2000)Kg from ground to overhead.
Hill Run
Post time and weight to comments.
Tuesday, July 5, 2011
Tuesday 05/07/2011
Max Deadlift. 30 Minutes to figure it out.
30/20/10 of:
Push Press (40/25)
Squats
Situps
30/20/10 of:
Push Press (40/25)
Squats
Situps
Monday, July 4, 2011
Monday 04/07/2011
Bent Over Row
5 sets of 8
21/15/9
Power Cleans (60/40)
Pushups (Hand Release)
Post time and weight to comments.
Friday, July 1, 2011
Friday 01/07/2011
Overhead Squat Practice
4 Sets of 10
AMRAP in 10 minutes of:
15 Sumo Deadlift High-Pull (30/20)
15 Pushups (Hand Release)
Post time and weight to comments.
Thursday, June 30, 2011
Thursday 30/06/2011
Clean and Jerk -- 15 minutes of skill work.
3 Rounds for time of:
50 Squats
25 Bent Over Row (1/2 Body Weight)
400m Run
Post time and weight to comments.
Wednesday, June 29, 2011
Wednesday 29/06/2011
"DT"
5 Rounds for time of:
12 Deadlift (70/45)
9 Hang Clean
6 Push Jerk
Post time and weight to comments.
5 Rounds for time of:
12 Deadlift (70/45)
9 Hang Clean
6 Push Jerk
Post time and weight to comments.
Monday, June 27, 2011
Monday 27/06/2011
Deadlift
(10,10,10,10)
"JH"
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
(10,10,10,10)
"JH"
21/15/9
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
Friday, June 24, 2011
Thursday 23/06/2011
Strict Press
(5,5,5,5,5)
400m Run then
21/15/9 of:
Front Squats (40/25)
Pushups (Hand Release)
Then a 400m run
Post time and weight to comments.
(5,5,5,5,5)
400m Run then
21/15/9 of:
Front Squats (40/25)
Pushups (Hand Release)
Then a 400m run
Post time and weight to comments.
Wednesday, June 22, 2011
Wednesday 22/06/2011
Work your way to a Max Clean.
Circuit: 90 secs at each Station. 90 second rest between rounds. 3 rounds.
Double Unders
Plate Curl and Press (20/10)
Burpees
Post time and weight to comments.
Circuit: 90 secs at each Station. 90 second rest between rounds. 3 rounds.
Double Unders
Plate Curl and Press (20/10)
Burpees
Post time and weight to comments.
Monday, June 20, 2011
Monday 20/06/2011
Strength Endurance
3 Sets of 20 Reps
Weighted Squats (25/10)
On the minute for 10 Minutes:
5 Power Cleans (50/30)
10 Pushups (Hand Release)
Post time and weight to comments.
3 Sets of 20 Reps
Weighted Squats (25/10)
On the minute for 10 Minutes:
5 Power Cleans (50/30)
10 Pushups (Hand Release)
Post time and weight to comments.
Saturday, June 18, 2011
Saturday 18/06/2011
3 Rounds for time of:
10 Squat Snatch (60/40)
10 Bent Over Row
10 Deadlift
Post time and weight to comments.
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