June 2009
JUNE 29 - JULY 1
Leading Edge Fit Norval
WMG (01.07.09)
3 Rounds for time of:
400m Run
12 Snatches @ 65#
21 Pull-Ups
MG (30.06.09)
5 Rounds for time/reps of:
Row 500m
Max Reps Push-Ups
Rest 3:00 between rounds.
W (29.06.09)
Alternating Double Tabata for max reps of:
Hanging Power Cleans @ 115#
Push Jerks @ 115#
JUNE 26-28
Leading Edge Fit Norval
GWM (28.06.09)
For time:
1000m Row
20 Deadlifts @ BW
100 Squats
WM (27.06.09)
Three Rounds each for time of:
20 Hanging Power Cleans @ 65#
400m Run
20 Thrusters @ 65#
Rest between rounds as long as the round took to complete & try to hold the fastest round time throughout.
G (26.06.09)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Total reps from each interval.
JUNE 21-24
Leading Edge Fit Norval
W - SUPPLEMENTAL (24.06.09)
Deadlift 5-5-5-5-5
MGW (23.06.09)
5 Rounds for time of:
20 Wallballs @ 20#
20 Burpees
400m Run
GW (22.06.09)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-Ups
Rest as needed between rounds.
M (21.06.09)
For time:
Run 5K
JUNE 17-18, 20
Leading Edge Fit Norval
W (20.06.09)
For time:
30 Clean & Jerks @ 115#
WG (18.06.09)
Max rounds in 3 minutes of:
3 Power Cleans @ 135#
6 Push-Ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
W (17.06.09)
Thruster 1-1-1-1-1-1-1
JUNE 13-15
Leading Edge Fit Norval
WG - COUPLETS
THREE (15.06.09)
30, 25, 20, 15, 10, 5 reps for time of:
KB Swings @ 53#
Sit-Ups
TWO (14.06.09)
5 Rounds for time of:
15 Push Presses @ 85#
20 Box Jumps @ 24″
ONE (13.06.09)
10 Rounds for time of:
1 Deadlift @ 315#
12 Push-Ups
JUNE 9-11
Leading Edge Fit Norval
THE SNATCH (11.06.09)
For time:
75 Hanging Power Snatches @ 75#
THREES (10.06.09)
Deadlift 3-3-3-3-3
TABATAS (09.06.09)
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.
JUNE 6-8
Leading Edge Fit Norval
MGW (08.06.09)
3 Rounds for time of:
500m Row
12 Deadlifts @ BW
21 Box Jumps (25″)
GW (07.06.09)
21-15-9 reps for time of:
65# Thruster
Pull Ups
Reduced weight for performing unbroken rounds.
M (06.06.09)
For time:
Run 5K
JUNE 1-3
Leading Edge Fit Norval
WMG (03.06.09)
AMRAP in 20 minutes of:
Row 250m
21 Sumo Deadlift High Pulls @ 95#
15 Pull Ups
MG (02.06.09)
4 Rounds for time of:
Run 400m
50 Squats
W (01.06.09)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps