OneWorld 32

30 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

Strength
Hang Power Snatch 5 x 45,55,65,75,85
Power Snatch 1 x 95,105,115

MetCon
AMRAP in 15 minutes: 3 x Squat Clean (95#)/Dip/Pull Up
Rounds completed = 7

Strength Time: 12 minutes
MetCon Time: 15 minutes

OneWorld 31

28 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

Strength
Bench Press 3 x 135,155,175,185,195
Front Squat 3 x 95,105,115,125,135

MetCon
KB Snatch: 9-6-3 reps per hand (35#)

Strength Time: 22 minutes
MetCon Time: 2.5 minutes

OneWorld 30

27 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

MetCon (Freddy's Revenge)
5 rds for time:
5 Push Press (115#)
10 Burpess

MetCon Time: 17 minutes

OneWorld 29

25 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

Strength
Deadlift
Warm Up: 2 x 135,155,185,205
Workout: 2 DL every minute on the minute (225#), 8 sets.

Strength Time: 8 minutes

Grace

24 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

MetCon
Grace: 30 Power Clean and Press (#95)

MetCon Time: 12 minutes

Still getting over bronchitis

OneWorld 28

13 Apr 2010

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

Strength
Press 5 x 65,85,95,105,115
Back Squat 5 x 95,110,125,140,150

Strength Time: 28 minutes

OneWorld 27

11 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)

Strength
Power Clean 1 x 45,95,100,105,110,115,120,125,130,135,140,145,150,155,160

MetCon
12 x 50 yd sprints (on the minute)

Strength Time: 16 minutes
MetCon Time: 12 minutes

OneWorld 26

10 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)

Strength
Split Jerk 3 x 45,65,85,95,105,115,125,130

MetCon
Tabata KB Swings (1 arm/35# - switch hands @ 5 reps)

Strength Time: 17 minutes
MetCon Time: 4 minutes

OneWorld 25

9 Apr 2010

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

Strength
Back Squat 5 x 95,105,115,125,135,145

MetCon
21 P Cleans (95#)/21 burpees/1 minute bike
15 P Cleans (95#)/15 burpees/2.5 minute bike
9 P Cleans (95#)/9 burpees/5 minute bike

Strength Time: 16 minutes
MetCon Time: 25 minutes

OneWorld 24

7 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)

Strength
Bench Press 3 x 135,155,175,185,190

MetCon
Diane lite: 5 rds for time of - 2 minute bike/10 overhead squats (45#)

Strength Time: 10 minutes
MetCon Time: 21 minutes

OneWorld 23

6 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)

Strength
Deadlift 3 x 135,160,180,205,225,240

MetCon
10 x 50 yd Sprints (on the minute)

Strength Time: 11 minutes
MetCon Time: 10 minutes

OneWorld 22

4 Apr 2010

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

Strength
Press 5 x 65,85,95,105,110; 3 x 115
Back Squat 5 x 95,105,115,125,135,140

Strength Time: 30 minutes

OneWorld 21

3 Apr 2010

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

Strength
Power Clean 3 x 95,105,115,125,135,145

MetCon
Helen - 3 rds for time of: 400m run/21 KB swings (50#)/12 Pull Ups

Strength Time: 11 minutes
MetCon Time: 24 minutes

OneWorld 20

2 Apr 2010

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

Strength
Overhead Squat 3 x 45,55,70,80,90
Back Squat 10 x 2 x 100#
Bench Press 3 x 135,155,165,175,185

Strength Time: 34 minutes