Saturday, July 23, 2011
Complete as many reps as possible in 15 minutes following the rep scheme below:
2 KB swings (55#/35#)
2 Ring dips
4 KB swings (55#/35#)
4 Ring dips
6 KB swings (55#/35#)
6 Ring dips
8 KB swings (55#/35#)
8 Ring dips
10 KB swings (55#/35#)
10 Ring dips
… if you complete the round of 10, go on to 12. If you complete the round of 12, go on to 14…
Thursday, July 21, 2011
100 Overhead squats for time (95#/65#)
** every time you lower the bar perform 20 double unders**
(if you have double unders – 20 calorie row instead)
Wednesday, July 20, 2011
Strength
3 x 100ft. Yoke walk
Conditioning
4 Rounds for time of:
400m Run
Rest 2 minutes
***Reminder***
Tonight @ 8:30pm Zone nutrition meeting
Tuesday, July 19, 2011
5 Rounds for time of:
50′ Overhead walking lunge (50#/35# barbell)
21 Burpees
Sunday, July 17, 2011
For time:
Run 200m, 7 Pull ups,
Run 200m, 7 Pull ups, 7 Burpees,
Run 200m, 7 Pull ups, 7 Burpees, 7 Deadlifts,
Run 200m, 7 Pull ups, 7 Burpees, 7 Deadlifts, 7 Hang power cleans,
Run 200m, 7 Pull ups, 7 Burpees, 7 Deadlifts, 7 Hang power cleans, 7 Push jerks
(Prescribed barbell weight is 135#/95#)
Saturday, July 16, 2011
Happy anniversary Jamie!
Thank you for making the last six years the best of my life!
10,9,8,7,6,5,4,3,2,1 reps for time of:
Thrusters (95#/65#)
Box jumps (24″/20″)
