Active Rest Day
ROLL OUT - Thoroughly
Part 1:
Flight Simulator
Double Unders - Unbroken
10
20
30
40
50
40
30
20
10
Part 2:
4 x 100m Sprints; 60 sec rest
Post time to comments.
Wednesday, June 9
Tuesday, June 8
I will never forget...
Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Lift/Skill:
A: Squat Clean BTAH single
B: HSPU @ 21X1; AMRAP x 3; rest 3 min
Met Con:
"Legit"
For Reps:
3 Rds/ 1 min rest after last round
1 min AMRAP Box Jumps - 24"
1 min AMRAP Wall Ball- 20lb to 10'
1 min AMRAP Sit Ups
1 min AMRAP Push Press - 75lb
1 min AMRAP Ring Push Ups
Post loads, HSPU's, and totals to comments.
Monday, June 7
This is it, this is it...
Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Lift/Skill:
A1: Snatch Balance @ X2X1; 3,3,3,3,3; rest 3 min
A2: Bench Press @ 31X1; 5,4,3,2,1; rest 3 min
B1: Back Extensions @ 2010; 15 x 5; rest 1:30 min
B2: T2B @ 1010; 15 x 5; rest 1:30 min
Met Con:
Part 1:
AMRAP Double Unders in 8 min
Rest 5 min
Part 2:
Sprints 100m x 4 @ 90%; 1 min rest
Sunday, June 6
Saturday, June 5
You and Me together...
Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Lift/Skill:
A1: OHSQ @ 42X1; 3,3,3,3,3; rest 3 min
A2: Muscle Ups - 6,6,6,6,6; rest 3 min
B1: Jump and Switch Lunges - AMRAP for 30 sec x 3; rest 1:30 min
B2: Pull Ups C2B - 20 x 3; rest 1:30 min
Rest 10 min
Met Con:
"Explosion"
For time:
350 M Row
25 Burpees
350 M Row
Post loads, time and thoughts to comments.
Friday, June 4
Up and In...
Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
A1: Press Cluster 1.1.1.1.1 (rack and rest for 10 sec on each rep) x 3; rest 2 min
A2: KB Swings 21 x 3 - unbroken; rest 2 min
B1: Ring Dips @31X1; AMRAP(-1) x 3; rest 45 sec
B2: Double Unders 40 x 3; unbroken; rest 45 sec
Part 1:
For time:
50 GHD Sit Ups
Rest 5 min
Part 2:
Sprints 100m x 4 @ 90%; rest 1 min
Thursday, June 3
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