4/29/13

3 Rounds for times:
5 Strict Pull-ups
5 Strict Hanging Knee Raises
5 Burpees
Rest 60sec b/t rounds
R1: 41
R2: 39
R3: 35
+
A. HB Back Squat - 5 x 5 @20x1; rest 2-3min
225, 235, 235, 235, 245


B. Bent Row - 5 x 8 @21x0; rest 90sec
165, 185x4 sets

C. Sandbag Squat Jump - 6 x 3; rest 60sec (MAX HEIGHT, same weight as last time)
60#


D. Squat Snatch - 10 x 3-5 TnG reps @ 65%; on the minute
125, 3 reps every set, UB no misses

+
For time (minimize transition time)
Airdyne - 100cals (record time & avg watts)
5:45, 245 avg watt, 102 cal
2 min rest

Row - 100cals (record time & avg 500m)
4:54, 1:49 pace, 1370m
2 min rest

Airdyne - 100cals (record time & avg watts)
5:25, 252 avg watt, 102 cal

Total time: 20:35

4/20/13

2 Rounds NOT for time
Pistol - 3-5/leg (use a 20# KB for balance if needed)
Rope Climb - 1 Ascent (practice foot lock technique)
Bar Muscle-up - 2-5 UB reps
+
EMOM for 16min
Odd - Front Squat 3-5 tough reps
185 for 3 sets, 205 for 5 sets, 3 reps each

Even - Bent Row (overhand grip) 5-7 tough reps
185 all sets for 5 reps

+
DB Squat Jump - 5,5,5,5; rest 60sec (these should be for maximal height and explosiveness, use a moderate-heavy weight in each hand)
35 each hand

+
MAP7 Conditioning (rest 5min between A, B, & C)

A. 10min AMRAP of:
10 KB Swings @ 62#
10 Burpees
9+9 KBS
Score: 189

B. 10min Row for calories(80-85% pacing)
171 cal

C. 10min AMRAP of:
5 strict pull ups
10 Push ups
15 Squats
9+7 push ups
Score: 282

*Score = total reps for A and C + total calories for B
Total: 642