February 2010

FEB 25-27

Leading Edge Fit Norval

GW (27.02.10)
6 rep rounds for time of:
Squats (80, 64, 48, 32, 24, 12)
KB Swings (40, 32, 24, 16, 12, 6) @ 53#
Pull-Ups (20, 16, 12, 8, 6, 3)

GW (26.02.10)
Ten rounds (unbroken) for time of:
3 Weighted Pull-ups, 30# DB
5 Strict Pull-ups
7 Kipping Pull-ups

W (25.02.10)
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

FEB 22-24

Leading Edge Fit Norval

GW (24.02.10)
AMRAP in 5 minutes of:
1 Shoulder Press @ 135#
3 Strict Pull-Ups
5 Pull-Ups
+
AMRAP in 5 minutes of:
3 Push Presses @ 135#
5 Pull-Ups
7 Knees to Elbows

GW (23.02.10)
7 Rounds for time of:
20 Shoulder Presses @ 75#
20 Sit-Ups

M (22.02.10)
Max reps in 10 minutes of:
Double Unders

FEB 19-21

Leading Edge Fit Norval

W (21.02.10)
Deadlift 1-1-1-1-1-1-1

GW (20.02.10)
AMRAP in 20 minutes of:
10 Thrusters @ 65#
10 Pull-Ups

W (19.02.10)
5 Rounds for max reps of:
Bench Press @ 200#
Pull-Ups @ 30#
Rest as needed between rounds.

FEB 15-17

Leading Edge Fit Norval

GW (17.02.10)
8 Rounds of:
8 KB Swings (all @ 36#)
8 KB Burpee Squat Jumps
8 KB Snatch R
8 KB Snatch L
8 KB Squat Pulls
8 KB High Pull R
8 KB High Pull L
8 Burpee Knee Tuck Jumps
Start each round every 5 minutes on clock. Extra time is rest.

W (16.02.10)
Shoulder Press 1-1-1-1-1-1-1

M (15.02.10)
For time:
Run 5K

FEB 11-12, 14

Leading Edge Fit Norval

W (14.02.10)
For time:
30 Clean & Jerks @ 115#

MG (12.02.10)
For time:
Max Pull-Ups
Row as many calories as Pull-Ups
Repeat until reaching 60 Pull-Ups

G (11.02.10)
Every minute for 30 minutes perform:
6 Pull-Ups
11 Push-Ups
16 Squats

FEB 8-10

Leading Edge Fit Norval

W (10.02.10)
Alternating Double Tabata for max reps of:
Hanging Power Cleans @ 115#
Push Jerks @ 115#

GW (09.02.10)
On the minute:
5 Burpees and max rep Thrusters @ 65#
Continue until 100 Thrusters are reached.

W (08.02.10)
Bench Press 1-10-1-20-1-30 reps

FEB 2-4

Leading Edge Fit Norval

GW (04.02.10)
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 (03.02.10)
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 (02.02.10)
5 rounds for time(s) of:
15 DB Push Press @ (2 x 30#)
15 Knees to Elbows
15 DB Jump Squats @ (2 x 30#)
Rest 2:00