February 2009
FEB 24-26
Leading Edge Fit Norval
GWM (26.02.09)
3 Rounds for time:
25 Calorie Row
50 Med Ball Cleans
75 Squats
WM (25.02.09)
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
G (24.02.09)
(we’re pretending the Row is a (G) component today)
5 Tabata Intervals:
Squat
Push-Up
Pull-Up
Sit-Up
Row (Calories)
One minute rotation break between tabatas.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
FEB 20-23
Leading Edge Fit Norval
WMG (23.02.09)
5 Rounds for time of:
Run 400m
KB Clean 15 reps @ 106#
20 Push-Ups
MG (21.02.09)
For time:
2000m row
150 Sit-Ups
W (20.02.09)
10,9,8,7,6,5,4,3,2,1 reps for time of:
Deadlift @ 1.5x bodyweight
Bench Press @ 1x bodyweight
KB Cleans @ .65x bodyweight
FEB 17-19
Leading Edge Fit Norval
MGW (19.02.09)
2:00 Thruster (with 2 x 30# DB)
2:00 Rest
2:00 Row (cal)
2:00 Rest
2:00 Deadlift @ 135#
2:00 Rest
2:00 Sit Ups
2:00 Rest
2:00 Medicine Ball Cleans
GW (18.02.09)
Five rounds for time of:
275# Deadlift, 5 reps
10 Burpees
M (17.02.09)
For time:
Row 5K
FEB 12-15
Leading Edge Fit Norval
GWM (15.02.09)
3 Rounds:
1 minute each for reps of:
Wall Balls 20#
SDHP 75#
Box Jumps 20″
Push Press 75#
Row (Calories)
Rest 1 Minute
WM (14.02.09)
5 Rounds for time of:
400 meter run
15 Overhead Squats @ 75#
G (12.02.09)
100 Chest To Bar Chin Ups for time
FEB 9-11
Leading Edge Fit Norval
(W)EIGHT FOCUSED
WMG (11.02.09)
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo Deadlift Highpull 95#, 21 reps
Pull-Ups 15 reps
WG (10.02.09)
10,9,8,7,6,5,4,3,2,1 reps rounds for time of:
100# Thruster
Strict Pull-Ups
Sets cannot be broken once started. If broken, set must be redone.
W (09.02.09)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
3 Day Single Modalities
Leading Edge Fit Norval
M (08.02.09)
For time:
Run 5K
G (07.02.09)
Tabatas (Squat, Push Up, Sit Up, Burpee)
One minute rest between Tabatas
W (05.02.09)
Deadlift 1-1-1-1-1-1-1
FEB 2-4
Leading Edge Fit Norval
MGW (04.02.09)
For time:
1000m Row
50 Thrusters @ 45#
30 Pull Ups
GW (03.02.09)
21, 18, 15, 12, 9, 6, 3 rep rounds for time of:
Power Snatch @ 105#
Knees To Elbows
M (02.02.09)
Concept2 - 2K7 Interval Training
3 INT: 140s Work, 30s Rest (pace < 1:45)