Monday, 10/24/2011

20 min AMRAP

1 Muscle up
3 HSPU
5 Hip extensions

MDP: 15 rounds + 1 MU

then


Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Pull Ups
Rest 45 seconds between rounds

MDP: 21:46

Saturday, 10/22/2011

Complete 6 rounds:
1 Minute of Calorie Row
1 Minute to perform 15 KB Swings - 2 pood

Friday, 10/21/2011

Complete 6 rounds for time:
20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Pull Ups

MDP:  20:56

Thursday, 10/20/2011

Bench Press 5x1 MDP(245,255,265,275,295)
Dips 3 x max reps MDP 15,8,6

+
Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 3-4 minutes between rounds

MDP  Squat @ 335, PC @ 245

Tuesday, 10/18/2011

Power Snatch 2 RM, 2 @ 95% of 2 RM, 2 @ 90% of 2 RM
MDP 195 max 185, 175
Full GHD Raises 3 x 7-10

Five rounds for total reps of:

135# Hang Power Cleans + Push Press, 15 seconds
Rest 45 Seconds
35 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

MDP
PC 6,6,6,7,7
PU 3,3,4,3,4
Burpee's 6,6,6,6,6

Wednesday, 10/12/2011

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

MDP: 4 rounds + 3 situps

Tuesday, 10/11/2011

Every minute on the minute for 10 minutes do
2 Front squats @ 245

Monday, 10/10/2011

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

MDP: 7:45