Saturday, June 29, 2013

Saturday June 29

Swim

100m warmup

2x50 kick

50m backstroke

400m free

2x50 kick

400m free

2x50 kick

50m backstroke

100m cooldown

Friday, June 28, 2013

Friday June 28

Front Squat 3-3-3

5 rnds of:
  • 3 Push Press
  • Max Ring Dips

Tabata Alternating:
  • Hollow Hold
  • Superman Hold

Tuesday, June 25, 2013

Tuesday June 25

Snatch + 2 OHS

Team Cindy (Partners alternate rounds)
Complete as many rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Monday, June 17, 2013

Monday June 17

Clean

50m Waiter's Walk Right
50m Waiter's Walk Left
60 Slam Balls (20 lbs)
50 KB Swings (35 lbs)
40 Wall Balls (14 lbs)
10 Pullups
20 Power Cleans

Friday, June 14, 2013

Friday June 14

800m Run
5 Pullups
20 Slam Balls
800m Run
5 Pullups
20 Slam Balls
800m Run

Tuesday, June 11, 2013

Tuesday June 11

Warm-up to Max Back Squat

3 sets of 60% Max Back Squat

Rest

3 sets of Max Reps Ring Rows

Rest

Warm-up to Max Push Press

3 sets of 75% Max Push Press

Friday, June 7, 2013

Friday June 7

25 pullups
25 deadlifts (85 lbs)
25 pushups
25 KBS (35 lbs)
25 Back Squats (65 lbs)
25 K2E
25 Thrusters (35 lbs)
25 Calf raises (20 lb DB)
25 Burpees

Monday, June 3, 2013

Monday June 3

Deadlift

8 rnds (20s on/10s rest) of:

  • Pushups
  • Bicycle crunches
  • Chinups
  • Dumbbell lunges