Back Squat 20 RM
then
Three rounds NFT
10 SIngle leg step up 2 KB/20″ box
10 Nordic curls
08.07.2013
“Amanda”
9-7-5 reps for time:
Muscle ups
Squat snatch 135/95#
Tuesday 08.06.2013
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Gantry Endurance WOD
5-1-4-1-3-1-2-1-1-1
5 min at 1 mile effort/ 1 min easy
4-3 min at 800 m effort/ 1 min easy
2-1 at 400 m effort/ 1 min easy
Monday 08.05.2013
3×5 Deadlift (across)
then
3 rounds for time:
30 Kb swing 53/36
20 Burpees
Sunday 08.04.2013
Rest day
Saturday 08.03.2013
“Conga Line”
6-12-18-12-6
KB Swings 53/36#
Pullups
Push ups
Thrusters (95/65)
Burpee Box Jumps 20″
Teams of 3.
1st person goes and when they get to the Burpee Box Jumps, the next person starts the KB Swings….so on and so forth..
Friday 08.02.2013
21-15-9 reps for time:
Sumo deadlift hi pull 95/65#
Knees to elbows
Ring dips
Thursday 08.01.2013
Front Squat
5-5-5-5-5
then three rounds not for time
Good Mornings 10 reps AHAP
GHD Sit ups 15 reps
Wednesday 7.31.2013
Five rounds for time:
15 Hang Power Snatch 95/65#
400 m run
Tuesday 07.30.2013
Three rounds for time:
30 Double unders
30 Wall Ball 20/14#
30 Box Jump 24/20″
Gantry Endurance WOD
10x :40 sec sprint/ :20 sec rest