March 2009
MAR 29-31
Leading Edge Fit Norval
GWM (31.03.09)
AMRAP in 3 minutes of:
5 shoulder press - 65#
5 pull ups
3 min rest
Row for as many cals as possible in 3 minutes
3 min rest
AMRAP in 3 minutes of:
5 push press - 75#
5 pull ups
3 min rest
Row for as many cals as possible in 3 minutes
3 min rest
AMRAP in 3 minutes of:
5 push jerk - 85#
5 pull ups
Add total rounds and row cals together
WM (30.03.09)
3 rounds for time of:
Row 500m
21,18,15 Bench Press (bodyweight)
Run 400m
Bench Press reps decrease by 3 each round (21 in round 1, 18 in round 2, etc)
G (29.03.09)
15,13,11,9,7,5,3,1 Reps for time of:
Chest To Bar Chin-Ups
Sit Ups
MAR 25-27
Leading Edge Fit Norval
MGW (27.03.09)
Three rounds for time of:
Run 400m
15 Deadlifts @ BW
20 Box Jumps @ 24″
GW (26.03.09)
21, 15, 9 reps for time of:
106# KB Front Squat
Burpees
M (25.03.09)
For time:
Run 5K
MAR 21-23
Leading Edge Fit Norval
SORE THROAT WORKOUT (23.03.09)
7 Rounds for time of:
Row 200m
15 KB Swings (1.5 pood)
15 Sit-Ups
HANGOVER WORKOUT (22.03.09)
Power Clean 1-1-1-1-1-1-1
PRE-DRINK WORKOUT (21.03.09)
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
MAR 17-19
Leading Edge Fit Norval
CONSISTENCY III (19.03.09)
AMRAP in 20 minutes of:
3 Shoulder Presses (115#)
5 Push Presses (115#)
7 Push Jerks (115#)
400m Run
CONSISTENCY II (18.03.09)
5 Rounds for time of:
250m Row
45# Thruster, 15 reps
9 Pull-Ups
The goal is to set a time in the first round and maintain it in each subsequent round. Short rest between rounds.
CONSISTENCY (17.03.09)
AMRAP in 20 minutes of:
5 Squat Cleans and Push Jerks (135#)
5 Burpees
5 Chest To Bar Pull Ups
MAR 9-12
Leading Edge Fit Norval
HARD (12.03.09)
5 rounds for time(s):
20 pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 minutes
HEAVY (11.03.09)
Deadlift 3-3-3-3-3 reps
HIGH VOLUME (10.03.09)
For Time:
10 Dips + 2 Power Cleans & Push Press @ 95#
9 Dips + 4 PC/PP
8 Dips + 6 PC/PP
7 Dips + 8 PC/PP
6 Dips + 10 PC/PP
5 Dips + 12 PC/PP
4 Dips + 14 PC/PP
3 Dips + 16 PC/PP
2 Dips + 18 PC/PP
1 Dip + 20 PC/PP
CHALLENGES (09.03.09)
1. (Run 1 mile & 21 Bench Presses @ Body Weight) < 10 minutes
2. (Row 500m & 20 Strict Pull Ups) < 4 minutes
MAR 5-7
Leading Edge Fit Norval
(W)EIGHT FOCUSED
W (07.03.09)
Weighted 400m walking lunge/push-press w/ 45# bar.
Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400m. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.
WG (06.03.09)
Ten rounds for time of:
3 Weighted Pull-ups, 30# DB
5 Strict Pull-ups
7 Kipping Pull-ups
Jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Terminated set (3, 5, or 7) must be re-started.
W (05.03.09)
5 Rounds for time of:
15 Deadlifts
12 Hanging Power Cleans
9 Front Squats
6 Push Jerks
All @ 115#
MAR 1-3
Leading Edge Fit Norval
MGW (03.03.09)
Row 50 Calories
Tabata KB Snatches @ 53#
Tabata Knees To Elbows
Tabata KB Snatches @ 53#
Row 50 Calories
Record lowest reps performed from Tabatas
GW (02.03.09)
5 rounds of:
225# Deadlift, max reps
Push-up, max reps
Rest 3 minutes between rounds
M (01.03.09)
For time:
Run 5K