Thurs 23^rd Feb ‘12

Rest Day @ CF+

A] METCON

3 Rounds for time:

Run 100m

-25 Push-ups

Run 200m

-25 Sit-ups (abmate)

Run 100m

-25 Air Squats

B] After Party

-Midline-

 
Perform:


-15 Glut ham raises


-30 Abmat/GHD sit ups

*This is not a timed work out

Wed 22nd Feb ‘12   B] RAW Strength Perform 5×3 reps of: – Snatch Grip dead lift   B] Metcon -25 Handstand shoulder taps Then 3 rounds of: -50 double unders -15 SDLHP 40/30kg Then -25 handstand shoulder tapes   C]After Party Perform 3 rounds of: -20 hollow rocks -10 weighted OH sit ups 20kg

Tue 21st Feb ‘12   A] Speed strength/Metcon 5-3-1 reps for time of: -Clean 75% (work to increase lead each rounds) Then AMRAP, 4 minutes -3 HSPU -6 Pistols -9 Ring dips *5 cleans then on the 1 minute mark AMRAP, 4 minutes, then on the 5 minutes mark you have 1 minutes to complete 3 cleans, before starting AMRAP … Continue reading →

Mon 20th Feb ‘12   A] RAW Strenth Perform 10-7-4-1 reps of: -Floor press *Super set with MAX reps of: -plyo push ups **For plyo push ups perform with one hand on a plat and one hand on the ground, perform a push up execrating at the top alternating hand from the plat to the ground.   B] Metcon “Dae … Continue reading →

Sun 19th Feb ‘12 -REST- I made this the other weekend, quick, simple and tasty.

Sat 18th Feb ‘12 -Saturday grunt sessions- TEAM “Hidalgo“ For time of:
 Run 2 miles (
3.2k0) *Rest 2 minutes
 -20 Squat clean 60/40kg
 -20 Box jump 61/51cm -20 Walking lunge steps with 20/10kg plate held overhead
 20 Box jump 61/51cm 
 -20 Squat clean 60/40kg
 *Rest 2 minutes
 Run 2 miles (3.2k) If you’ve got a 10kg vest or body … Continue reading →

Fri 17th Feb ‘12   “White“ Five rounds for time of:
 15′ Rope climb, 3 ascents
 -10 Toes to bar
 -21 Walking lunges 20/10kg plate OH Run 400 meters Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.  

Thurs 16th Feb ‘12 Rest Day @ CF+ A] Metcon “CINDY” 1 minute ON, 1 minute off.  During the 1 minute on AMRAP “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats)
 *Rest 1 minute. 10 rounds of work with 10 minute of rest for a total of 20 minutes *Post total rounds completed B] After Party “The Goat” 21-15-9 reps … Continue reading →

Wed 15th Feb ‘12 A] Metcon   “Santora“ Three rounds for reps of:
 -Squat cleans 70/50kg, 1 minute
 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
 -Deadlifts 112.5/80kg, 1 minute
 -Burpees, 1 minute
 -Pound Jerks 70/50kg, 1 minute 
 *Rest 1 minute between rounds James Hobart 158 reps.  U.S. Army Sergeant Jason A. Santora, of … Continue reading →

Tue 14th Feb ‘12   A] Speed Strength On the Minute every minute for 10 minutes perform: -2 Snatches (either full, power, or any combo)
  *Work up to 85% of your 1rm.  Work skill/tech not MAX load B] Metcin  ITs a Benchmark Lady, could be any of the following… Helen, Dianne, Cindy, Mary, MArcy, Eva, Fran, Karen, Janikwa, SOphia.. who … Continue reading →