Bench (185 w/ chains) 3 x 2
Front squat 4 x 2 (250)
3 rounds:
farmers walk 2 x 88lb. KB's 100m, sprint 200m
Front squat 4 x 2 (250)
3 rounds:
farmers walk 2 x 88lb. KB's 100m, sprint 200m
Saturday, March 30, 2013
Friday 28-Mar-13, CFPRx
DL (275) 3 x 8
Weighted lunch (70 lb. DB's) 6 ea. leg x 3
GHD situps 3 x 10
45 sec. work, 15 sec. rest
Airdyne bike, DB (25) thrusters, WB slams
Weighted lunch (70 lb. DB's) 6 ea. leg x 3
GHD situps 3 x 10
45 sec. work, 15 sec. rest
Airdyne bike, DB (25) thrusters, WB slams
Wednesday, March 27, 2013
Wednesday 27-Mar-13, CFPRx
3 rounds:
row 200m
run 400m w/ med. ball
15 x box jumps
50 Russian twists w/ med. ball
50 yrd. prowler push
row 200m
run 400m w/ med. ball
15 x box jumps
50 Russian twists w/ med. ball
50 yrd. prowler push
Tuesday, March 26, 2013
Tuesday 26-Mar-13, CFPRx
10 min. EMOM
power clean + front squat + jerk (185)
3 x 5 O.H Squat (185)
for time: 6:50
3 rounds:
100m with 2 x 45 lb. DB in hand
3 man makers
power clean + front squat + jerk (185)
3 x 5 O.H Squat (185)
for time: 6:50
3 rounds:
100m with 2 x 45 lb. DB in hand
3 man makers
Tuesday, March 19, 2013
Tuesday 19-Mar-13, CFPRx
10 min. on the min.
3 x power clean (185)
3 rounds:
GHR x 5
KB (70) x 8
3 rounds:
10 x med ball slam
5 x med ball burpee broad jump
200m run w/ med ball
3 x power clean (185)
3 rounds:
GHR x 5
KB (70) x 8
3 rounds:
10 x med ball slam
5 x med ball burpee broad jump
200m run w/ med ball
Sunday, March 17, 2013
Friday 15-Mar-13, CFPRx
13.2 open workout
10min AMRAP
5 x shoulder to overhead (115)
10 x DL (115)
15 x box jumps
10min AMRAP
5 x shoulder to overhead (115)
10 x DL (115)
15 x box jumps
Wednesday, March 13, 2013
Wednesday 13-Mar-13, CFPRx
400m run
5 x hang clean (135)
10 x burpees
15 x Tire jumps
20 x KB swings (53)
50 DU's
20 x KB swings (53)
15 x Tire jumps
10 x burpees
5 x hang clean (135)
5 x hang clean (135)
10 x burpees
15 x Tire jumps
20 x KB swings (53)
50 DU's
20 x KB swings (53)
15 x Tire jumps
10 x burpees
5 x hang clean (135)
Tuesday, March 12, 2013
Tuesday 12-Mar-13, CFPRx
Bench 8 x 3 (135 w/ chains)
DU's
bar MU's
AMRAP 12 min.
Pull-ups x 10
HRPU's x 15
Situps x 20
HSPU x 5
DU's
bar MU's
AMRAP 12 min.
Pull-ups x 10
HRPU's x 15
Situps x 20
HSPU x 5
Monday, March 11, 2013
Monday 11-Mar-13
GHD 3 x 10
air squat jumps 3 x 20
weighted lunge (185) 5 x 5
3 rounds:
row 400m
10 x power clean (185)
air squat jumps 3 x 20
weighted lunge (185) 5 x 5
3 rounds:
row 400m
10 x power clean (185)
Sunday, March 10, 2013
Wednesday 6-Mar-13, North End CF - Virgnina beach
Tabata for ea.
box jumps
situps
double unders
ball slams
box jumps
situps
double unders
ball slams
Sunday, March 3, 2013
Sunday 3-Mar-13, CFPRx
bench 5 x 5 (185)
push jerk 5 x 3 (185)
3 rounds:
clean, clean, squat clean, front squat (185)
3 x 10 pull-ups
push jerk 5 x 3 (185)
3 rounds:
clean, clean, squat clean, front squat (185)
3 x 10 pull-ups
Friday 1-Mar-13, CFPRx
5 rounds:
5 x power snatch (95), 6 x O.H squat (95), 7 x clean (95)
run 3 x 400m
sprint 3 x 200m
5 x power snatch (95), 6 x O.H squat (95), 7 x clean (95)
run 3 x 400m
sprint 3 x 200m
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