intervals / power

10 Minute Warm-Up (Rower)

3 Rounds of
P1 250m row
P2 KB rack hold (75#)

3 Rounds
P1 60m bear crawl (20#db)
P2 KB rack hold (53#)

3 Rounds
P1 30 Split Lung Jumps
P2 KB rack hold (53#)

Uni-Ball

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Warm-Up
Run .75 miles
20 Double Unders
Run .60
40 Double Unders
Run .45 miles
60 Double Unders
Run .30
80 Double Unders

Heavy BB Lunges
115# x 8 each leg
135# x 6 each leg
155# x 4 each leg
185# x Max Reps

WOD)
3 Rounds (resting 2:00 between rounds)
Double KB Goblet Squat (52#KB) x 7
Sprint Basketball Court (one way)
Box Jump (Level 16) x 7
Sprint Basketball Court (one way)
Wall Ball x 7
Sprint Basketball Court (one way)
Ring Pull-ups x 7
Sprint back to where you started.

Friday January 29, 2010

Warm-Up

ManMaker DB Pyramid

1 Rep at each:

3 Rounds of

20-30-40-50-60-50-40-30-20

WOD)

50-40-30-20-10

Double Unders

Slam Ball (20#)

KB Swings

4 Sets of

10-15 BB Shrugs +

10-15 Lateral Raises

21-15-9

90# BB Corner Press

Leg Day

Smith Machine Lunges
15@95#
10@135#
2x5@225#

Back Squat
10@135#
3x5@225#

Then:
10-9-8-7-6-5-4-3-2-1
Double KB (24K) Thruster +
Back Squat #185 +
Box Jump 40"

"Strength does not come from physical capacity. It comes from indomitable will." - Gandhi