11/10/09

9on 7

Complete 5 rounds for time:

9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)

*Rack Thruster – Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.

11/9/09

Strength

Power Snatch 8×2

MetCon

Complete 10 rounds:

Sprint 40 yards

*recover as needed between efforts

11/7/09

“tabada”

Complete as reps as possible in 20 seconds, 10 second rest. * sets of each exercise. 32 total

16 minutes of pure enjoyment!

Wall Ball #20M #14W

Ball Slams “  “

KickOuts

Hang Cleans #65M #45W

11/06/09

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.

11/05/09

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