2/10/2012: Front Squats, Pull Ups & Ring Dips

Three round for time of:

45/35 pound Front squat, 50 reps

20 Pull-ups

20 Ring Dips

2/9/2012: Med Ball Cleans & Jumping Pull Ups

30-25-20-15-10 reps of the couplet:

20/15 pound Medicine ball clean

Jumping Pull-Ups

2/8/2012

30 sit-ups and 21 back extensions. Get up and immediately run a 1 mile time trial. Pay attention to the clock when heading out for your TT.

Upon recovery from your TT- for time:
50 sit-ups
21 back extensions
25 Toes to Bar or Knees to Elbow- try not to kip.
Arch rock 1 minute (count your own 60 seconds- one-one thousand, two-one thousand….. each time you stop rocking, so does your count)
25 GHD Sit Ups.
25 Lunge steps with 45/25 lb dumbbell in right hand
25 Lunge steps with 45/25 lb dumbbell in left hand

2/7/2012: Chippah

Jump Rope 300 singles

30 Sit Ups

20 Good Mornings 75/55

Walking Lunge 30 steps

30 Push-Ups

15 Pull-ups 

Run 200 Meters

25 Weighted Sit Ups: Approx 25% of BW hugging plate at chest. 

21 Stiff Legged Deadlift 50% BW

15 Deadlift 75% BW

12 Weighted Push Ups- use approx 15% of BW on your upper back.

10 Upright Rows 50% BW. For these, you'll stand w feet shoulder width apart, slight bend in knees. Bend at waist w torso parallel to ground. Arms extended towards ground. Pull barbell to chest and back down for a rep. Do not surrender your lumbar curve.

Run 200 Meters

Hollow Rock 1 min (this is cumulative. Count your own seconds- each time you break, so does the count)

Arch Rock 1 min (cumulative)

Back Squat 50% BW X 15

Push-press 50% BW X 12

Power Clean 50% BW X 10

(Last 3 barbell exercises are done w no racks)

In a group, this one can get hairy. Before beginning your workout calculate all your weights and gather your equipment- including weights for your weight changes. Set up in a nice, compact spot. Aside from your running and walking lunges- there is no need for you to leave that spot.