04/01/2011

5-5-5-5-5
Front Squat

03/30/2011

Benchmark Progress

Fran
21-15-9
Thrusters
Pullups

Do the exact same scale as you did the first time.

03/28/2011

5-5-5-5-5 Bench Press

Rest as needed

For time:
100 Pushups
100 Situps
100 Squats
Break of the sets as needed

03/25/2011

3-3-3-3-3 DeadLift

Make it heavy but keep the straight back

Rest As Needed

10 min AMRAP

100 m Run

5 Burpees

03/23/2011

3-3-3-3-3
Shoulder Press

Go heavy.  Be sure to keep the midsection and butt tight.

03/21/2011

For Time:

5 Dips

125m Row

10 Dips

250m Row

15 Dips

375m Row

20 Dips

500m Row

03/18/2011

For Time:

4x800m Run
Rest the same time of the previous run (i.e. First run took 3:00, rest 3:00 before the second)
Try to be within 30 seconds of each run

03/16/2011

3-3-3-3-3
Strict Weighted Pullups

21-15-9 For Time
KB Swings
Box Jumps

03/14/2011

5 sets of 20 Weighted Overhead Lunges
Rest 1:30 between sets
Pick a challenging but safe weight

03/12/2011

Back on track... Sorry for the delays in posting.

5-5-5-5-5 Push Press

Rest 10-15 Minutes

10 Min AMRAP
200m Run
10 Thrusters (75/45)

Scale as needed

03/07/2011

3 Sets of 10 (5 each side) of Turkish Get Ups

For time:

21-15-9 of two movements of your choice, preferably weaknesses.  Be sure they focus on two different parts of the body (i.e. Squats then pullups instead of Squats then Box Jumps).  Total body movements (i.e. power clean or hang clean) are also encouraged.  

03/04/2011

5-5-5-5-5
Deadlift
STRAIGHT BACK!

Rest 5-10 minutes

3 rounds for time:
10 Knees to Elbows
20 Pushups
30 Double Unders
40 Air Squats

Scale as needed