Sunday, May 20, 2007

Sunday May 20th


"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Saturday May 19th

REST DAY

Friday May 18th


With a continuously running clock do
One pull-up the first minute,
Two pull-ups the second minute,
Three pull-ups the third minute...
continuing as long as you are able.
Use as many sets each minute as needed.

Thursday May 17th


Max rounds in 20 min:
5 Pull ups
1 Rope Climb
20 Squats

Wednesday May 16th

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Tuesday May 15th

REST DAY

Monday May 14th


15-12-9 reps of:

155 pound Hang power cleans
Muscle-ups

Sunday May 13th

Back squat 5-5-5-5-5 reps

Sunday, May 13, 2007

Saturday 12th May

For time:
21-15-9
Wall Ball
Box Jump
Pushpress
Burpees
Sumo Dead Lift High Pull

Friday 11th May


REST DAY

Thursday 10th May

Max Pullups in 30min

Wednesday May 9th

"Scott's Mom" ( thanks to CFNYC)
Do max rep of each without putting the bar down men 95lb women 65lb
OHS
Front squat
Back squat
REST
Then resetbar and do max reps men 65lb women 45lb
Shoulder press
Pushpress
Push Jerk
Once form drops or you rest between reps you must move to the next exercise

Tuesday, May 01, 2007

monday 30th April



21-18-15-12-9-6- and 3 rep rounds of:

1 1/2 pood Kettlebell swingPull-ups