October 2009
OCT 29, 31 - NOV 1
Leading Edge Fit Norval
G (01.11.09)
For time:
25 Squats, Push-ups, Pull-ups, Sit-ups
50 Squats, Push-ups, Pull-ups, Sit-ups
75 Squats, Push-ups, Pull-ups, Sit-ups
M (31.10.09)
For time:
Run 5K
W (29.10.09)
Deadlift 1-1-1-1-1-1-1
OCT 26-28
Leading Edge Fit Norval
WMG (28.10.09)
3 Rounds for time of:
Run 400m
21 Front Squats @ 95#
12 L Pull-Ups
W (27.10.09)
Shoulder Press 1-1-1-1-1-1-1
GW (26.10.09)
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.
OCT 23-25
Leading Edge Fit Norval
MG (25.10.09)
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
WM (24.10.09)
5 Rounds for time of:
400m Run
21 Thrusters (2 x 30# DB)
M (23.10.09)
Concept2 - 2K7 Interval Training
3 INT: 140s Work, 30s Rest (pace < 1:45)
OCT 19-20, 22
Leading Edge Fit Norval
GW (22.10.09)
5 Rounds for time of:
15 Push Presses @ 85#
20 Box Jumps @ 24″
GW (20.10.09)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-Ups
Rest as needed between rounds.
GW (19.10.09)
21-15-9 rep rounds for time of:
106# KB Front Squat
Burpees
OCT 15-17
Leading Edge Fit Norval
WMG (17.10.09)
5 Rounds for time of:
Run 400m
KB Clean 15 reps @ 106#
20 Push-Ups
W (16.10.09)
Deadlift 1-1-1-1-1-1-1
W (15.10.09)
5 Rounds for max load of:
7 cycles of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Bar cannot rest on ground in any of the 7 cycles which equals a round completed. Rest as needed between rounds.
OCT 11-13
Leading Edge Fit Norval
G (13.10.09)
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
All reps must be completed before moving on to next movement.
M (12.10.09)
For time:
Run 5K
W (11.10.09)
For time:
25 Deadlifts @ 205#
25 Squat Clean & Jerks @ 115#
25 Thrusters @ 65#
25 Overhead Squats @ 45#
OCT 7-8, 10
Leading Edge Fit Norval
W (10.10.09)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
GW (08.10.09)
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.
MG (07.10.09)
4 Rounds for time of:
Run 400m
50 Squats
OCT 3, 5-6
Leading Edge Fit Norval
GW (06.10.09)
21-15-9 rep rounds for time of:
75# Thruster
Pull Ups
WM (05.10.09)
10 Rounds for time of:
Row 250m
25x Bench Press @ 95#
MG (03.10.09)
4 Rounds for time of:
Run 400m
15 Burpees (round1), 20 Pull-Ups (round 2), 30 Push-Ups (round 3), 40 Sit-Ups (round 4)
Rest 2:00 between rounds