Jul
8
2010
Jul
6
2010
July 7th
Saturday 6:30am Olympic Clinic at Kilo
Squats 5×2@90-95%
4 rounds for time:
50 walking lunges
40 butterfly sit ups
30 double unders
20 push ups
10 ring dips
Jul
5
2010
July 6th
For Time:
2000M Row
30 Deadlifts(70k/50k)
30 Bench Press (60k/30)
30 Pull-Ups
20…,10…
1 Mile Run (Cutoff is 50min.)
So In Review: 2000m Row , 30’s, 20’s, 10’s, Mile Run
Jul
4
2010
July 5th
Power Snatch or Snatch 5×2@90-95%
4 rounds for time:
10 sdlhp
10 pp (30k/42k)
500 m row
Jul
2
2010
July 3rd
For Time:
100M Sprint
15 Burpees
30 KB Swings (35/55#)
200M Sprint
30 Burpees
60 KB Swings
300M Sprint
45 Burpees
90 KB Swings
Jul
1
2010
July 2nd
Cleans 5×2@90-95%
For Time: 15,12,9,6,3
Pull-Ups, Push Ups, Back Ext., Air Squats, GHD Situps, Wall Balls 20/15# @10′
Jun
29
2010
June 30th
Main Site Video – Nadia 100 Pullups
SQUAT 4X3@ 90% 2X1 100%
AMRAP 25MIN. (3 Person Team Workout)
3 RING CIRCUS…PUSH-UPS, 1 LEGGED HOPS, SCORPIONS
*Please hold questions until class time
