Warm up
Skill:
HPC
Back Squat
3 x 5 @ 53 - Full Depth
10 minute AMRAP of:
5 Ring Rows
10 Push-ups (on barbell)
15 Squats
Finale:
Hold plank for 2 rounds of 1:00
Wednesday, July 18, 2012
Tuesday, July 10, 2012
CLH - 07/18/12
Back Squat
3 x 5 @ 8# to 25 and Ball
For time:
40 Singles
30 KB swings, 15#
20 Ring Rows, heels on crack
10 Box Jumps, 1 2/3 mats
1 Burpee
10 DB Presses, 10#
20 Sit-ups, blue band
30 Push-ups, #33 feet 1/2 way thru mat
40 Singles
CLH - 07/10/12
Skill Work:
HP Clean
Deadlift
5-5-5-3-3-3
33 - warm up
63 - 5
83 - 5
103 - 5
123 - 3
133 - 3
143 - 3 (3 rep PR)
15 minute AMRAP of:
5 Push-ups (8 notches showing)
7 Box Jumps (1.3 mats)
10 Walking Lunges
20 Singles
6 full rounds plus 5, 7, 5 lunges
HP Clean
Deadlift
5-5-5-3-3-3
33 - warm up
63 - 5
83 - 5
103 - 5
123 - 3
133 - 3
143 - 3 (3 rep PR)
15 minute AMRAP of:
5 Push-ups (8 notches showing)
7 Box Jumps (1.3 mats)
10 Walking Lunges
20 Singles
6 full rounds plus 5, 7, 5 lunges
Friday, July 6, 2012
Natalie - 07/16/12
Deadlift
3-3-3-1-1-1
33
63
83
93
103 (old PR)
113
4 RFT of:
10 1 arm DB GTO (5 each arm)
20 Wallballs
1 Down back
At some point, complete 50 sit-ups in the workout - you choose how you break them up.
Finale:
20 Awesome Push-ups
3-3-3-1-1-1
33
63
83
93
103 (old PR)
113
4 RFT of:
10 1 arm DB GTO (5 each arm)
20 Wallballs
1 Down back
At some point, complete 50 sit-ups in the workout - you choose how you break them up.
Finale:
20 Awesome Push-ups
Natalie - 07/11/12
L Sits
4 x 15 seconds, resting :15
Push Press
5-5-5-5-5
Broom
15
33
38
43
48
"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows)
Push-ups (Try barbell in rack)
Sit-ups (Blue Band)
Squats (35# and wallball)
Record your total number of reps (usually would be lowest number).
Finale: Stretches
4 x 15 seconds, resting :15
Push Press
5-5-5-5-5
Broom
15
33
38
43
48
"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows)
Push-ups (Try barbell in rack)
Sit-ups (Blue Band)
Squats (35# and wallball)
Record your total number of reps (usually would be lowest number).
Finale: Stretches
CLH - Saturday 07/07/12
Skill Work:
L sits
4 x 18 seconds (did 15 seconds last time)
Push Press
5-5-5-5-5
PVC
------
33 - 5
38 - 5
43 - 5
48 -5
53 - 5
"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows) 7,7,7,7,7,6,7,7 = 55
Push-ups (barbell in rack) 9,9,9,9,9,8,8,10 = 71
Sit-ups (Blue Band with 36# DB for feet) 8,7,8,7,8,7,5,7 = 57
Squats (35# and wallball) 6,7,7,6,7,7,7,6 = 53
Record your total number of reps (usually would be lowest number). 236
Finale: Spend 2 minutes in box stretch and 2 on thigh mash.
L sits
4 x 18 seconds (did 15 seconds last time)
Push Press
5-5-5-5-5
PVC
------
33 - 5
38 - 5
43 - 5
48 -5
53 - 5
"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows) 7,7,7,7,7,6,7,7 = 55
Push-ups (barbell in rack) 9,9,9,9,9,8,8,10 = 71
Sit-ups (Blue Band with 36# DB for feet) 8,7,8,7,8,7,5,7 = 57
Squats (35# and wallball) 6,7,7,6,7,7,7,6 = 53
Record your total number of reps (usually would be lowest number). 236
Finale: Spend 2 minutes in box stretch and 2 on thigh mash.
Tuesday, July 3, 2012
CLH - Tuesday 07/03/12
WU
3 rounds of:
1 down back
10 Push-ups
10 Walking Lunges
Back Squat
3 x 5 @ 8#, down to 35# bumper only! (PR)
15 minute AMRAP of:
1 down back
3 PVC HPS, 8#
6 PVC OHS, 8#
9 Push-ups, wall
12 Singles
7 full rounds plus 1/2 down back
Finale: 1:30 total plank (up push-up position)
3 rounds of:
1 down back
10 Push-ups
10 Walking Lunges
Back Squat
3 x 5 @ 8#, down to 35# bumper only! (PR)
15 minute AMRAP of:
1 down back
3 PVC HPS, 8#
6 PVC OHS, 8#
9 Push-ups, wall
12 Singles
7 full rounds plus 1/2 down back
Finale: 1:30 total plank (up push-up position)
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