Friday 29, July 2011

Strength:

Back squats
3-3-3-3-3

Bench press
3-3-3-3-3

Metcon:
150 push ups
*** ha really you thought that was it???

Every time you rest in any position other than a pike, 20m sprint IMMEDIATELY!

YEAH SPRINTS!

Thursday 28, July 2011

Strength:

Deadlifts
3-3-3-3-3

Metcon:

7x
Max rep HSPU
15 toes to bar
20 double unders


Look everyone Steve is back!

Wednesday 27, July 2011

Strength:

Back squats
3-3-3-3-3

Strict press
3-3-3-3-3

Metcon:
Bet you didn't know you could sprint with a kettlebell...

7x
1 min kettlebell swings 32/24kg

1 min on the rower

Tuesday 26, July 2011

Strength:

Power cleans
3-3-3-3-3

OHS - technique
3-3-3-3-3

Metcon:

5x
2 mins on 1 min off
Hang cleans 50/40kg

Shooting for a total of 200 :-) your forearms hate me!!

Monday 25, July 2011

Strength:

Deadlifts
3-3-3-3-3

Strict pull ups
3x max reps

Metcon:

Every 30 seconds for 15 mins
1 deadlift 80% one rep max
10 push ups

Rest 5 mins

AMRAP 5 mins

Burpees

Saturday 23, July 2011

"Lumberjack 20 Hero WOD"

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

Friday 22, July 2011

Strength:

Strict press
3-3-3-3-3

Back squats
3-3-3-3-3

Metcon:
8x
3 strict press 75% 1 rep max
10 wall balls
50 double unders

Thursday 21, July 2011

Football version of the Bear Complex, was to be with dumbbells, but I know I got some monsters out there, so we did barbells instead.

Strength:

Deadlifts
3-3-3-3-3

Metcon:
4x
6 rounds per set
Hang clean
Front squat
Press
Lunge right
Lunge left

*increasing weight every round (4x once for each round)
*bar put down during 6 rep set in the 4 rounds - immediate burpee penalty - 5 burpees!