January 2010
JAN 29-31
Leading Edge Fit Norval
WMG (31.01.10)
5 Rounds for time of:
15 Overhead Squats @ 65#
500m Row
25 Sit-Ups
G (30.01.10)
For time:
100 Squats
80 Sit-Ups
60 Push-Ups
40 Pull-Ups
20 Burpees
W (29.01.10)
Front Squat 1-10-1-20-1-30
JAN 26-28
Leading Edge Fit Norval
W (28.01.10)
AMRAP in 12 minutes of:
5 Deadlifts @ 225#
10 Push-Presses @ (2 x 30# DB)
WM (27.01.10)
5 Rounds for max reps of:
Bench Press @ 200#
Pull-Ups @ 30#
Rest as needed between rounds.
Then:
Concept2 - 2K7 Interval Training
5 INT: 84s Work, 30s Rest (pace < 1:45)
W (26.01.10)
Shoulder Press 1-1-1-1-1-1-1
JAN 22-24
Leading Edge Fit Norval
WMG (24.01.10)
AMRAP in 12 minutes of:
10 KB Swings (1.5 pood)
60m Sprint
10 Squats
W (23.01.10)
Deadlift 1-1-1-1-1-1-1
WMG (22.01.10)
5 Rounds for time of:
400m Run
15 KB Cleans @ 106#
20 Push-Ups
JAN 18-20
Leading Edge Fit Norval
MG (20.01.10)
5 Rounds for time:
500m Row
35 Sit-Ups
GW (19.01.10)
For time:
30 Ring Dips, 4 Thrusters @ 95#
25 Ring Dips, 8 Thrusters
20 Ring Dips, 12 Thrusters
15 Ring Dips, 16 Thrusters
10 Ring Dips, 20 Thrusters
G (18.01.10)
AMRAP in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
JAN 13-15
Leading Edge Fit Norval
GW (15.01.10)
10 Rounds of decreasing/increasing reps of:
10-1 Power Snatches @ 75#
1-10 Burpees
MG (14.01.10)
4 Rounds for time of:
Run 400m
50 Squats
W (13.01.10)
Alternating Double Tabata for max reps of:
Hanging Power Cleans @ 115#
Push Jerks @ 115#
JAN 10-12
Leading Edge Fit Norval
GW (12.01.10)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-Ups
Rest as needed between rounds.
GW (11.01.10)
5 Rounds for reps:
1 minute DB Push Press @ 2 x 30#
1 minute L Pull-Ups
1 minute DB Step-Ups @ 2 x 30#
1 minute Rest
M (10.01.10)
For time:
Run 5K
JAN 7-9
Leading Edge Fit Norval
GW (09.01.10)
3 Rounds for max load & reps of:
5 Deadlifts
1 Minute Squats
Rest as needed between rounds.
W (08.01.10)
Shoulder Press 1-1-1-1-1-1-1
GWM (07.01.10)
For time:
21 Thrusters @ 75#
3 Pull-Ups, 3 Thrusters
21 Pull-Ups
18 Thrusters
6 Pull-Ups, 6 Thrusters
18 Pull-Ups
15 Thrusters
9 Pull-Ups, 9 Thrusters
15 Pull-Ups
12 Thrusters, 12 Pull-Ups
Then, Row 10K.
JAN 3-5
Leading Edge Fit Norval
WM (05.01.10)
10 Rounds for time of:
Row 250m
25x Bench Press @ 95#
GW (04.01.10)
AMRAP in 20 minutes of:
7 Knees to elbows
7 Front Squats @ 2 x 30# DB
GW (03.01.10)
AMRAP in 20 minutes of:
4 Deadlifts @ 225#
8 Push-Ups
12 Sit-Ups