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

10/23/09

Power Clean 3, 2, 2, 1, 1, 1, 1
Part 2
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
(1/2 gasser=53 yrds up & back)

10/22/09

Weighted Step Ups 12, 12, 12, 12
*6 each leg
5 min rest then…
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.

10/21/09

25-Box Jumps
25-Body Rows
15-AWT
25-KB Swings
25-Ball Slams
3 Rounds for time.

10/20/09

4 rounds for time:
Max Rep Bench Press Body Weight
Max Rep Pull Ups
15 GHD Sit Ups
3 Sprints 30ydsM 25ydsW
Post total number of reps on bench + pull ups and times to logwod

10/19/09

5-Clean to Press 80%BW
250M Row
4 rounds