Tuesday 28-June-11, LSRF

Bench press 8 x 1 heavy (200)

A1. Neutral grip pull up 3 x 10

A2. Neutral grip DB decline bench press 3 x 12

B1. BB upright row 3 x 10

B2. Incline push up 3 x 25 (60)

C1. Tricep work 3 x 10

C2. Ab work 3 x 20

Monday 27-June-11, LSRF

10 x 2 band front squats
10 x 20s band sprints

For time: 5, 10, 15, 20 reps of:

KB ‘Russian’ swings

Burpee

* End with Double unders x 200*

Saturday 25-June-11, Huntsville

6.5 mi. trail run

Friday 24-June-11, LSRF

box squat 5 x 1 (255, 275)

Deadlift 3 x 10 (225)

split squat 3 x 10 ea. leg
GHD 3 x 20

Thursday 23-June-11, LSRF

Bench press 3 x 15 (105)
dynamic push ups 3 x 8

BB bent row (95) 3 x 10

Ladder, 1 to 10 for time (20:38)
KB clean and press ea. arm
pull-ups

Wednesday 22-June-11, LSRF

5 Rounds:

Speed skater x 30

BB Russian twist x 20

Weighted burpee x 10

Run OR row x 400m

Tuesday 21-June-11, LSRF

Strict Press 8x1 (135)

A1.Butterfly pullups wearing 25lb vest 3x20; no rest
A2. Reverse push-ups 3x20 (hands turned in..really works on wrist flexibility)

B1. Lateral raises laying face down on bench 3x15
B2. Ring dips 3x15

Monday 20-June-11, LSRF

8 x hill suicide sprints

3 x 20 KB (35) Eagle squats

4 rounds: 45 sec. on 15 sec. rest

GHD raises
row
box jump
reverse lunges

Saturday 18-June-11

3mi. run

Friday 17-June-11, LSRF

Sumo DL 5 x 3

Squat 3 x 10

Reverse sled drag 3 x 30 yd.

GHR 3 x 15

Tuesday 14-June-11, LSRF

Bench press 5 x 5

A1. BD press 3 x 10

A2. Neutral grip pull up 3 x 10

B1. Weighted fall through push up 3 x 15

B2. Rear delt fly x 20

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

Monday 13-June-11, LSRF

KB Russian swing x 15 minutes *15 seconds on/ 15 seconds off*

Tabata: 8 min:

Box jump

Squat

Tabata: 8 min:

Burpee

Jumping lunge

Sunday 12-June-11, Home WOD

with the Nelsons.

slosh pipe carry 50yrds
run 500m
50 DU
run 500m
50 push-ups
run 500m
50 airsquats
run 500m
50 burpees
run 500m

Saturday 11-June-11, Huntsville, LSRF

Trail run 6.5mi.

Misc. WOD
Bench lightened (with bands) 245 10 x 2
stretching
jump rope

Friday 10-June-11, LSRF

Back stretching

Mountain climbers

20min. on bike

Thursday 9-June-11, LSRF

KB push press 3 x 60 seconds *60 seconds rest*

A1. BB underhand grip bent row 3 x 15

A2. DB one arm bench press x 10 ea. arm

5- 10- 15- 20- 15- 10- 5 for time (15:05)

Push up

Pull up

KB “American” swing

Wednesday 8-June-11, LSRF

5 Rounds:

High bar prowler x 50 yd.

Run x 400m

MC x 100

Row x 300m

Tuesday 7-June-11, LSRF

Seated press x 1 rm (140)

A1. KB bent row 3 x 20

A2. Bench press 3 x 8

B1. C2B pull up 3 x 15

B2. Weighted push up 3 x 20

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

6-June-11, LSRF

8 x 30yrd. suicide sprints

3 x 10 GHR
3 x 10 DB (35) step ups

3 rounds for time (12:42)
50 x DUs
20 x KB (53) Goblet squats
run 200m

4-June-11, LSRF

run 3mi.

du practice
pull-ups
DB bench

2-June-11, LSRF

band bench press 3 x 10

weighted dips 3 x 10
reverse grip BB from the ground pull ups

AMRAP 20 min (9)

5 x thrusters (95)
7 x chin-ups
9 x KBSDLHP (7)

1-June-11, CFTW

4 rounds:

40 x BB Russian twists
20 x over the box jumps
row 20 cal.
run the death loop

31-May-11,home

run 3mi. 50 x KB push press

30-May-11, LSRF

Group work out (teams of 2) for time: 31:34

60 leap frogs
run 200m
40 box jumps
run 200m
100 lateral burpees
run 400m
5 x partner hill carry
run 875m

12-24 May-11 more ecuador climbing

http://peetclimbprojects.blogspot.com/

11-May-11, LSRF

Seated band press x 1 rm

A1. Kipping pull ups 3 x 20

A2. DB bench press 3 x 8

B1. BB bent row 3 x 10

B2. Fall through push ups 3 x 20

C1. Tricep work 3 x 20+

C2. Ab work 3 x 20 +

10-May-11, LSRF

Hill sprint repeats x 10 *rest 45 seconds

Band DL 12 x 1

KB pull throughs 3 x 15

For time:

Box jump x 150

Double unders x 150