A) Overhead squat 5×5
B) 30-20-10
KB deadlift 24/16
Double under
May 212012
May 192012
50 Push ups
400m Run with weight 15/10
21-15-9
Knees to elbow
ab mat sit up
kb swing
400m run with weight
50 Box Jumps
May 182012
A) AMRAP 10min
2 Wall climbs
10 Med ball slam 10/5
10 Med ball clean
Rest 3min
B) AMRAP 10min
10 Ring rows
10 DB snatch (each arm) 15/12.5
10 Overhead sit up 20/15
May 172012
A) Strict press 5×5
B) 4 rounds for time:
6 Turkish get up (3each side) 24/16
9 Burpee
12 kb swing
30m bear crawl
May 162012
A) Deadlift 5×5/ Strict Pull up max rep
B) 3 Rounds for time
15 Deadlift 80/60
30 Hollow rocks
200m Sprint
May 152012
A) Practice kipping pull up/ Max Handstand hold x4
B) AMRAP 12min
12 Overhead squat 40/30
12 Box jump 24″/20″
May 142012
A) Back squat 5×5 Rest 2min
B) 10 Rounds of Cindy on the minute for 10 min
5 pull up
10 push up
15 squat
May 122012
ELIZABETH
21-15-9
Power Clean 60/40
Ring dip
May 112012
A) 500m Row – max speed
B) 30 dbl under- 90 singles
30 kb swing (russian)
15 kb swing (L)
15 kb swing (R)
20 dbl under- 60 single
20 kb swing (russian)
10 kb swing (L)
10 kb swing (R)
10 dbl under- 30 single
10 kb swing (russian)
5 kb swing (L)
5 kb swing (R)
C) 5 Burpee x3 rest 1min FAST AS YOU CAN!
May 102012
A) Strict press 6×3
B) AMRAP 7 min
20 OH lunge 20/15
20 back taps
10 toes to bar
