Strength
Squat 10×3 @ 65% of 1 RM (30 secs rest)
Bench 5×5 (set new PR)
MetCon
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift 150% BW
Pull Ups
Post times and weights to comments.
11/06/09
11/05/09
15-Sledge(per side)
50-Wreckin’ Rope
2-Agility Ladder
10-Ball “V” ups
50- Double Unders
4 Rounds for Time!
11/4/09
Strength
3x Max Handstand Pushups
6x Max Chinups
MetCon
Versa Climber
1000ft for time
11/3/09
Strength
Overhead Squat 3, 3, 3, 3, 3, 3
MetCon
As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 135 lbs
7 Body Rows
10 Lunge Jumps
11/2/09
5 Push Presses @ 65% of body weight
10 Push Ups
15 Box Jumps 20″ box
AMRAP 15mins.
10/30/09
Bench Press 5×1
MetCon
30 Walking Overhead Lunges (15 ea leg)
Sprint 1 Full Gasser
30 KB Swings 2 pood
Rest 90 seconds between rounds
*Back knee has to barely touch the ground on the lunge to be counted.
10/29/09
FGB
Wall Ball
Ball Slams
Row
Bag Flips
Kickout
complete as many reps a possible for one minute, and move directly to to next exercise for one minute. after you complete all 5 movements 1 minute rest.
3 Rounds
10/28/09
Power Snatch 8×2
MetCon
6 Bench Press 225 lbs
9 Ring Dips
12 Pull Ups
*1 minute rest between rounds
10/27/09
Complete 20 rounds:
Sprint 50 yards
*30 seconds rest between rounds
10/26/09
Squat 3×6 @ 75% of 1 RM
Press 3, 3, 3, 3, 3
Rest 5 min.
7 Dumbbell Hang Cleans 50 lbs
7 Push Ups
250 Meter Row
Big John Welbourn teaching the CFFB cert.
