April 2009

APR 29-MAY 2

Leading Edge Fit Norval

MGW (02.05.09)
AMRAP in 30 minutes of:
25 Sit Ups
21 Push Press @ 85#
400m Run

GW (30.04.09)
21-15-9 reps for time of:
Clean 135#
Dips

M (29.04.09)
Concept2 - 2K7 Interval Training

APR 25-27

Leading Edge Fit Norval

WMG (27.04.09)
5 Rounds for time of:
Run 400m
KB Clean 15 reps @ 106#
20 Push-Ups

MG (26.04.09)
For time:
Run 800m
30 Pull Ups
90 Air Squats
25 Pull Ups
75 Air Squats
20 Pull Ups
60 Air Squats
15 Pull Ups
45 Air Squats
Run 800m

W (25.04.09)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

APR 21-23

Leading Edge Fit Norval

GWM (23.04.09)
3 Rounds For Time of:
500m Row
12 Deadlifts @ BW
21 Box Jumps (25″)

WM (22.04.09)
For time:
800m Run
50 Clean & Jerks (95#)
800m Run

G (21.04.09)
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
All reps must be completed before moving on to next movement.

APR 18-20

Leading Edge Fit Norval

MGW (20.04.09)
For reps:
4 min Row (calories)
4 min KB Swing
Rest 2 min
4 min Shoulder Press (65#)
4 min Box Jumps (24″)

GW (19.04.09)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-Ups
Rest as needed between rounds.

M (18.04.09)
For time:
Run 5K
Perfect 18°C weather.

APR 14-16

Leading Edge Fit Norval

WMG (16.04.09)
For time:
1200m Run
9 Pull Ups
9 Thrusters (75#)
800m Run
15 Pull Ups
15 Thrusters
400m Run
21 Pull Ups
21 Thrusters

MG (15.04.09)
For time:
400m Run
21 Box Jump Burpees
400m Run
15 Box Jump Burpees
400m Run
9 Box Jump Burpees

W (14.04.09)
For time:
30 Man Makers (2 x 30# DB)

APR 10-12

Leading Edge Fit Norval

GWM (12.04.09)
5 Rounds for time of:
Run 400m
30 Sit Ups
15 Deadlifts @ 250#

WM (11.04.09)
For time:
Row 500m
115# Push Press, 21 reps
Row 500m
115# Push Press, 18 reps
Row 500m
115# Push Press, 15 reps
Row 500m
115# Push Press, 12 reps

G (10.04.09)
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

APR 5-7

Leading Edge Fit Norval

MGW (07.04.09)
AMRAP in 20 minutes of:
500m Row
15 Push Ups
25 Squats (holding 25# plate)

GW (06.04.09)
For time:
21-15-9
95# Thruster
Pull Ups

M (05.04.09)
For time:
Run 5K
Too sunny outside to row.

APR 1-4

Leading Edge Fit Norval

ONE-OFF SUPPLEMENTAL (W) (04.04.09)
Shoulder Press 1-1-1-1-1-1-1

WMG (03.04.09)
For time:
Row 1000 meters
21 Thrusters (75# )
15 Pull-Ups
Rest 2 minutes
Row 750 meters
18 Thrusters
12 Pull-Ups
Rest 2 minutes
Row 500 meters
15 Thrusters
9 Pull-Ups

MG (02.04.09)
5 Rounds for time of:
Row 500m
35 Sit-Ups

W (01.04.09)
Deadlift 1-1-1-1-1-1-1