Thursday, 7/21/2011

4 rounds
15 abmat sit-ups
15 GHD Hip extensions

Then

50 burpees for time

MDP: 5:09

Tuesday, 7/19/2011

AMRAP 10 minutes

2 HSPU
4 Ring dips
6 squats

MDP: 10 round + 2 HSPU

then
4 rounds
15 abmat sit-ups
15 GHD Hip extensions

Moday, 7/18/2011

"Invisible Fran"

21,15,9
Push-ups
Pull-ups

MDP: 5:49

then
4 rounds
15 abmat sit-ups
15 GHD Hip extensions

Thursday, 7/14/2011

Squat 12 x 2 @ 75% of 1 RM (45 seconds rest)
Press 3, 3, 3, 3, 3
GHD Sit Ups 4 x 12

MDP: Squat 265
Press 155,165,175,175

2 x 20 yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 yard Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.

Wednesday, 7/13/2011

Power Snatch 8x2
Supine Ring Pull Up 3 x max reps

MDP: 135,145,155,165,175,180,185,190
11,12,10

Complete for time:

50 Ball Slams - 20 lbs
50 Toes To Bar

*You can break them up anyway you want

MDP: 9:23

MondAY, 7/11/2011

Squat 1, 1, 1, 1, 1
Then

Complete 5 rounds for time:

2 Presses @ 80% of 1 RM
2 Strict Chin Ups
2 Presses @ 80% of 1 RM
4 Strict Chin Ups
2 Presses @ 80% of 1 RM
6 Strict Chin Ups

MDP: 315,335,345,365,375 happy, no issue with back

DWOD: 13:56

Saturday, 7/9/2011

Fastest 40 yard Sprint

*Warm Up as needed
*You get 4-6 tries to run your fastest 40 yard sprint

then...

Complete 7 rounds:

1 20 yard Pro Short Shuttle
10 One Arm KB Power Snatches - 2 pood (5 RT/ 5 LT)
10 Nine Foot Wall Touches

MDP: didn't time 40's

16:47 on DWOD

Friday, 7/8/2011

On the minute:

Perform 4 "Mitch" flips on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use 80% - 85% of 1 RM Power Clean
*For every rep not completed, perform 5 burpees during rest time.

MDP: 0 penalties

Thursday, 7/7/2011

Squat 5, 5, 5, 5, 5

THEN

The Volkswagen

21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

MDP:
Squat @ 225 all sets (lower back a sore from tuesday)
then 12:37

Tuesday, 7/5/2011

A. Front Squat - find your 1RM

rest 10 min

B. Power Snatch - find your 1RM

rest 10 min

C. Incline 45 deg Bench press - find your 1RM

MDP:
A: 305
B: 190
C: 265

Sunday, 7/3/2011

A. Press - build to a tough three quickly; rest as needed

B. Press - build to a tough single- NOT a 1RM; rest as needed

+

for time:

150 double unders

100 KBS - 1.5 pd

50 burpees

MDP:
A: 175
C: 205
then :16:21

Saturday, 7/2/2011

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

Penatly for missed swings 10 burpee's for every swing missed

MDP: 1 penalty

Friday, 7/1/2011

"Karen"
150 wall ball @ #20 med ball

MDP: 6:54

Wednesday, 6/29/2011

5 sets @ 97-100%:

3 heavy clean and jerk TnG @225

rest 0 sec

3 rds AFAP:

3 burpees

5 box jumps - 24"

rest walk actively 7-10 min b/t sets

MDP:
2:21@30"BJ,1:47,1:55,1:57,2:02