OneWorld 8

25 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Deadlift 1 x 135,155,175,195,205,215; 3 x 225,225,225

MetCon
5 rds: 5 handstand push ups/10 hanging knee raise

Strength Time: 15 minutes
MetCon Time: 6 minutes

OneWorld 7

23 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Press 5 x 75,85,95,105,115; 3 x 120
Back Squat 5 x 5 x 95,115,125,135,145,150

Strength Time: 30 minutes

OneWorld 6

21 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Bent Over Row 5 x 45,65,75,85,95,105,110,120

MetCon
7 rds: 7 med ball cleans/7 push ups

Strength Time: 10 minutes
MetCon Time: 7 minutes

OneWorld 5

20 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
None

MetCon
10,9,...,2,1 Burpees
1,2,...,9,10 Pull Ups

MetCon Time: 24 minutes

OneWorld 4

19 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Overhead Squat - 3 x 45,65,75,85,95
Bench Press - 3 x 135,145,155,165,175

MetCon
2 rds per hand:
100 m kb farmers walk/20 kb swings (35# kb, no drops during rd)

Strength Time: 25 minutes
MetCon Time: 10 minutes

OneWorld 3

17 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 3 Low Hurdle Step Over
3x 3 High Hurdle Step Under

Strength
Deadlift - 1 x 135,155,175,195,225,245,265

MetCon
Tabata Mountain Climbers

Strength Time: 12 minutes
MetCon Time: 4 minutes

OneWorld 2

16 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 3 Low Hurdle Step Over
3x 3 High Hurdle Step Under

Strength
Back Squat - 5 x 95,115,125,135,145
Press - 5 x 75,95,105,110,115

MetCon
21,15,9 rep rds of:
KB Swing (50#) / Push Ups

Strength Time: 25 minutes
MetCon Time: 5 minutes

OneWorld 1

15 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 3 Low Hurdle Step Over
3x 3 High Hurdle Step Under

5 rds for time:
5 x Snatch Grip Deadlift (95#)
5 x Hang Power Snatch (75#)
5 x Overhead Squat (65#)

Time: 25 minutes

Whole 9 PTP Press PR

13 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 3 Low Hurdle Step Over
3x 3 High Hurdle Step Under

Press - 1x 45,65,75,85,95,105,115,125,135,140,145 PR

Time: 16 minutes

Whole 9 PTP Deadlift PR

12 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 3 Low Hurdle Step Over
3x 3 High Hurdle Step Under

Deadlift - 1x 135,145,155,165,175,185,195,205,215,
225,235,245,255,265,275,285,295,300 PR

Time: 25 minutes

Swing - Burp

10 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

KB Swing (50#) - 1,2,...,9,10
Burpees - 10,9,...,2,1

Time: 16 minutes

Whole 9 PTP 20

9 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,90,100,110,100
Deadlift - 5x 135,165,185,205,185

Time: 27 minutes

Whole 9 PTP 19

7 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,95,105,95
Deadlift - 5x 135,160,180,200,180

Time: 19 minutes

Power Clean - Front Squat

6 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Power Clean - 3x 115,120,125,135,125
Front Squat - 5x 115,120,125,135,125

Time: 22 minutes

Whole 9 PTP 18

5 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 85,95,100,110,100
Deadlift - 5x 135,165,185,210,185

Time: 24 minutes

Whole 9 PTP 17

3 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,95,105,95
Deadlift - 5x 135,160,180,200,180

Time: 24 minutes

Whole 9 PTP 16

1 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 75,85,95,100,90
Deadlift - 5x 135,155,175,195,175

Time: 24 minutes