31/05/12
Thu ,31/05/2012Workout Of the Day
Skill of The Week – Pistols
Strength – Bench 1-1-1-1-1
12-10-8-6-4-2
Ring Dip
Box Jump 36″/30″
Archive for May, 2012
30/05/12
Wed ,30/05/2012Workout Of the Day
Skill of The Week – Pistols
8 min AMRAP
15 Wall Balls 2 for 1 20#/14#
20 DU
29/05/12
Tue ,29/05/2012Workout Of the Day
Skill of The Week – Pistols
Strength – DL 1-1-1-1-1
3 RFT
5 Strict Pull-ups
5 Push Jerk @ 165#/115#
5 Strict Chin-ups
5 Push Jerk @ 165#/115#
200m run
28/05/12
Mon ,28/05/2012Workout Of the Day
Skill of The Week – Pistols
Strength – Press 1-1-1-1-1
21-15-9
KB swing 2 32kg/24kg
Burpee
27/05/12
Sun ,27/05/2012Workout Of the Day
Skill of The Week – 5 minutes of DU practice
” Death by Push Jerk “
EMOTM 1 Push Jerk @ 135#/95#
Every Consecutive minute add 1 Push Jerk
You must complete your reps in the minute or your done.
26/05/12
Sat ,26/05/2012Workout Of the Day
Skill of The Week – 5 minutes of DU practice
5 x 400m Sprints with 1:30 Recoveries
25/05/12
Fri ,25/05/2012Workout Of the Day
Skill of The Week – 5 minutes of DU practice
Strength – Squat 5@ 75%, 3@ 85%, max@ 95%
4 RFT
60 Sec Handstand Hold
30 OH Walking Lunges @ 45#/25#
24/05/12
Thu ,24/05/2012Workout Of the Day
Skill of The Week – 5 minutes of DU practice
Strength – Bench 5@ 75%, 3@ 85%, max@ 95%
For Time
50 DU
30 Pull-ups
20 Thrusters @ 115#/80#
30 Pull-ups
50 DU
23/05/12
Wed ,23/05/2012Workout Of the Day
Skill of The Week – 5 minutes of DU practice
12 min AMRAP
10 Power Snatch @ 95#/65#
20 OHS @ 95#/65#
400m Run
22/05/12
Tue ,22/05/2012Workout Of the Day
Skill of The Week – 5 minutes of DU practice
Strength – DL 5@ 75%, 3@ 85%, max@ 95%
4 RFT
10 Wall Walks
15 Hand Release Push-ups