Monday
3 rounds of: 30 box jumps + 30 dumbbell push press (two 35# dumbbells)
Justin = 18:56
Tuesday
AMRAP 15 minutes of: 5 pullups, 10 pushups, and 15 squats.
Justin = 7 rounds.
Go Heavy. Go Ballistic. Go Nuts.
Tuesday, November 30, 2010
Tuesday, November 23, 2010
Workouts - November 22 - 28
Monday:
CF = Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
EI = 2 Rounds of: 1 min on 3 min off, 1 min on 3 min off, 1 min on 3 min off. No pacing; interval set is to be done as close to all out as possible on each interval.
Tuesday:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Wednesday:
Hang power clean 3-3-3-3-3-3-3 reps
Thursday:
ES = Run 60 minutes (80-85% RPE 15-17).
Friday:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Saturday:
CF = "Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
EI = 2 rounds of: 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill.
CF = Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
EI = 2 Rounds of: 1 min on 3 min off, 1 min on 3 min off, 1 min on 3 min off. No pacing; interval set is to be done as close to all out as possible on each interval.
Tuesday:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Wednesday:
Hang power clean 3-3-3-3-3-3-3 reps
Thursday:
ES = Run 60 minutes (80-85% RPE 15-17).
Friday:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Saturday:
CF = "Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
EI = 2 rounds of: 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill.
Monday, November 15, 2010
Workouts - November 15 - 21
Monday
CF = 21, 15, 9 reps of:
Hang Power Cleans 95 lbs
Burpees
EI = 120:60 x 6 = 2 min on 1 minute off x 6
Tuesday
CF = Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Thursday
Run 5 miles (80-85%, RPE 15-17 http://www.crossfitendurance.com/rpe-scale/ )
Friday
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Saturday
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
EI = AMRAP 20 of run 200m, rest 30sec. Complete as many rounds as possible in the 20 minute time frame, rest is included as part of the 20 minutes
CF = 21, 15, 9 reps of:
Hang Power Cleans 95 lbs
Burpees
EI = 120:60 x 6 = 2 min on 1 minute off x 6
Tuesday
CF = Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Thursday
Run 5 miles (80-85%, RPE 15-17 http://www.crossfitendurance.com/rpe-scale/ )
Friday
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Saturday
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
EI = AMRAP 20 of run 200m, rest 30sec. Complete as many rounds as possible in the 20 minute time frame, rest is included as part of the 20 minutes
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