ripped

Saturday, Oct. 09 2010

5 Rounds each for time 

Sled drag 135/90 (2 Laps)
KB swing 15 reps
15 Squats

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Foot achors, for sit ups

Friday, Oct 08 2010

Box Squat
50-60%
5×5

 5 Rounds of

Sitting box jumps x 3 reps
 (Work up too max height)
Max reps DU’s

Discuss in comments


Power snatch

Thursday, Oct 07 2010

3 Rounds for time 

15 P. Clean 135/95
15 Pull ups
15 Push press 135/95
15 Push ups
15 Box jumps

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Taking some time to re-coop

Wednesday, Oct. 06 2010

Floor press
50-60% 
5×5 31×1

 10 Rnds

90 sec  on
30 sec off

 AMRAP

5 Ring dips
7 H.P. Snatch 75/55

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Alison- Rope climb

Tuesday, Oct. 05 2010

4 Rounds of
1 min of max effort at each station w/ 1 min rest in bt/ rounds.

 Step ups 45/30 lbs DB
Row
DB H.P Clean 40/25
Burpee

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Getting aquainted with “cousin”

Monday, Oct. 04 2010

Partial Deadlift
(Work up to a heavy set of 5)

 5 Sets of 12 reps

Single leg squats with Db’s
(work) up to a max weight/ leg
5 Weighted pull ups for max weight

Discuss in comments


Another wall ball variation?