Leading Edge Fit Norval
GW (09.09.10)
1 minute interval increasing rep ladder of:
Weighted Pull-Ups @ 46#
Once you max out, pyramid back down to zero on same 1 minute intervals.
Then,
20 X 5 Strict Pull-Ups
30 Seconds between sets.
W (08.09.10)
Shoulder Press 3-3-3-3-3-3-3
Leading Edge Fit Norval
GW (07.09.10)
10 Rounds for time(s) of:
7 Back Squats @ 135#
14 Jumping Squats
Start each round every 2 minutes on clock. Extra time is rest.
GW (06.09.10)
21-15-9 rep rounds for time of:
Pull-Ups
Burpees
KB Swings @ 53#
MG (05.09.10)
For time:
50 Strict Pull-Ups
100 Strict Push-Ups (release hands from floor at the bottom)
Run 5K
Leading Edge Fit Norval
MG (03.09.10)
5 Rounds for times:
250m Row
15 Knees to Elbows
Rest 2:00
W (02.09.10)
5 Rounds for max reps of:
Bench Press @ 225#
Pull-Ups @ 46#
Rest as needed between rounds.
W (01.09.10)
5 Rounds for time of:
15 Deadlifts
12 Hanging Power Cleans
9 Front Squats
6 Push Jerks
All @ 115#
Leading Edge Fit Norval
WM (31.08.10)
10 Rounds for time of:
1 Power Clean (135#)
3 Hang Squat Cleans (135#)
2 Push Jerks (135#)
60m Run
Rest 2 minutes after 5th round.
W (30.08.10)
Thruster 1-1-1-1-1-1-1
WM (29.08.10)
For time:
30 Man Makers (2 x 30# DB)
Then,
For time:
5K Run
Leading Edge Fit Norval
GW (28.08.10)
For time:
10-1 Hanging Power Cleans @ 135#
20-11 Push-Ups
(Round 1: 10 HPC, 20 PU. Round 2: 9 HPC, 19 PU. Etc.)
WM (27.08.10)
5 Rounds for time of:
400m Run
21 Thrusters (2 x 30# DB)
GW (25.08.10)
Bench Press 1-1-1-1-1-1-1
Then, for time:
100 Chest to Bar Chin Ups
Leading Edge Fit Norval
GW (24.08.10)
21-15-9 rep rounds for time of:
KB Snatch R @ 36#
KB Snatch L
Burpees
WMG (23.08.10)
For time:
400m Run
30 Hanging Power Snatches @ 75#
21 Overhead Squats @ 75#
21 Pull-Ups
20 Hanging Power Snatches @ 85#
15 Overhead Squats @ 85#
15 Pull-Ups
10 Hanging Power Snatches @ 95#
9 Overhead Squats @ 95#
9 Pull-Ups
400m Run
GW (22.08.10)
1 minute interval increasing rep ladder of:
Weighted Ring Pull-Ups @ 30#
Once you max out,
50 Burpees
Leading Edge Fit Norval
W (21.08.10)
For time:
75 Shoulder Presses @ 95#
75 Push Presses @ 95#
MG (19.08.10)
For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
WM (18.08.10)
For time:
2K Row
50 Wallballs
1K Row
35 Wallballs
500m Row
20 Wallballs
Leading Edge Fit Norval
GW (17.08.10)
5 Rounds for time of:
5 Deadlifts @ 275#
10 Burpees
G (16.08.10)
5 Rounds for time of:
10 Bench Presses @ 175#
400m Run
G (15.08.10)
For time:
100 Burpees
Leading Edge Fit Norval
W (14.08.10)
Alternating Double Tabata for max reps of:
Hanging Power Cleans @ 115#
Push Jerks @ 115#
GW (12.08.10)
10 Rounds for time(s) of:
7 Back Squats @ 135#
14 Jumping Squats
Start each round every 2 minutes on clock. Extra time is rest.
G (11.08.10)
For time:
100 Chest To Bar Chin-Ups
Leading Edge Fit Norval
G (09.08.10)
5 Rounds for time of:
20 Squats
20 Push-Ups
20 Sit-Ups
G (08.08.10)
For time:
50, 40, 30, 20, 10 reps of:
Squat
Push-Ups
G (07.08.10)
For time:
50 Burpees