Bike - 8.4 miles, 40 minutes
Swim - 500 yards, 16 minutes
Sunday, May 30, 2010
Saturday, May 29, 2010
OneWorld 5/3/1 Week 3 Day 2
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 65,80; 3 x 90; 5 x 100; 3 x 110; 5 x 125
MetCon
6 rds for time of: Boxing - 2 minutes heavy bag, 1 minute rest
Strength Time: 15 minutes
MetCon Time: 17 minutes
Friday, May 28, 2010
OneWorld 5/3/1 Week 3 Day 1
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
Squat 5 x 95,115; 3 x 130; 5 x 140; 3 x 155; 6 x 175
MetCon
3 rds for time of: 7 Thrusters (45#)/7 Pull Ups
Strength Time: 16 minutes
MetCon Time: 6 minutes
Thursday, May 27, 2010
OneWorld 5/3/1 Week 2 Day 4
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Back Squat (45#)
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
Bench Press 5 x 115,125,135; 3 x 145,155; 8 x 165
MetCon
5 rds for time of: 5 dips/10 air squats
Strength Time: 13 minutes
MetCon Time: 5 minutes
Tuesday, May 25, 2010
OneWorld 5/3/1 Week 2 Day 3
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Back Squat (45#)
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
Deadlift 5 x 135,155; 3 x 175,200,220; 5 x 245
MetCon
6 rds for time of: 200 yd run/10 kb swings (50#)
Strength Time: 14 minutes
MetCon Time: 18 minutes
Sunday, May 23, 2010
Saturday, May 22, 2010
OneWorld 5/3/1 Week 2 Day 2
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 60,70; 3 x 85,95,105; 5 x 120
MetCon
5 rds for time of: 5 dips/100 m run
Strength Time: 12 minutes
MetCon Time: 12 minutes
Friday, May 21, 2010
OneWorld 5/3/1 Week 2 Day 1
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
Squat 5 x 95,105; 3 x 120,135,150; 7 x 165
MetCon
Tabata 1 arm KB swings (35#), 5 per arm
Strength Time: 19 minutes
MetCon Time: 4 minutes
Wednesday, May 19, 2010
OneWorld 5/3/1 Week 1 Day 4
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 Back Squat (45#)
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
Strength
Bench Press 5 x 115,125,135,145; 10 x 155
MetCon
Bike 15 minutes - L4 Interval, 3.6 mi
Strength Time: 10 minutes
MetCon Time: 15 minutes
Tuesday, May 18, 2010
OneWorld 5/3/1 Week 1 Day 3
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 Back Squat (45#)
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
Strength
Deadlift 5 x 135,155,175,195,215; 7 x 230
MetCon
3 rds for time: 21 KB Swings (40#)/12 Pull Ups
Strength Time: 17 minutes
MetCon Time: 14 minutes
Sunday, May 16, 2010
OneWorld 5/3/1 Week 1 Day 2
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
Strength
Press 5 x 55,65,80,90,100; 6 x 110
MetCon
For time - 25 dips/25 alt db bent over row (25#/hand)
Strength Time: 13 minutes
MetCon Time: 8 minutes
Saturday, May 15, 2010
OneWorld 5/3/1 Week 1 Day 1
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Pull Ups
3 x 15 Ab Mat Sit Ups
Strength
Squat 5 x 75,95,110,120,140; 10 x 155
MetCon
Sprints - 50 yd x 16
Strength Time: 19 minutes
MetCon Time: 16 minutes
Wednesday, May 12, 2010
OneWorld 40
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Back Squat 45#
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Pull Ups
3 x 15 Ab Mat Sit Ups
Strength
Power Snatch + Overhead Squat 3 x 45,65,75,85
MetCon
5 rds for time: Bench Press x 5 (150#)/2 minute Bike
Strength Time: 8 minutes
MetCon Time: 15 minutes
Tuesday, May 11, 2010
OneWorld 39
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
MetCon
10 Squat Clean & Jerk (95#)
21 Burpees
50 Ab Mat Sit Ups
21 DB Thrusters (25# per hand))
21 Pull Ups
10 Squat Clean & Jerk (95#)
MetCon Time: 25 minutes
Sunday, May 9, 2010
OneWorld 38
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Back Squat 45#
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
Strength
Deadlift 1 x 135,155,195,215
3 x 205,205,205,205,205
MetCon
AMRAP in 12 minutes of: 3 Clean & Jerk (95#)/5 Pull Ups/10 Ab Mat Sit Ups
Rounds = 6
Strength Time: 14 minutes
MetCon Time: 12 minutes
Saturday, May 8, 2010
OneWorld 37
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 3 x 100,120,140,150,160
Press 3 x 100,105,110,115,120
Strength Time: 19 minutes
Friday, May 7, 2010
OneWorld 36
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 5 Back Squat 45#
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
50 yd Sprint (on the minute) x 12
Strength Time: 10 minutes
MetCon Time: 12 minutes
Wednesday, May 5, 2010
OneWorld 35
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 5 Back Squat 45#
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
Strength
Front Squat 3 x 100,110,120,130,140
BenchPress 3 x 155,170,180,190,200
MetCon
4 rds for time: 5 Pull Ups/10 Box Jump/15 Push Press (75#)
Strength Time: 25 minutes
MetCon Time: 14 minutes
Monday, May 3, 2010
OneWorld 34
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 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
MetCon
5 rds for time: 2 minute Bike/15 Ab Mat Sit Ups/10 Deadlifts (135#)
MetCon Time: 21 minutes
Saturday, May 1, 2010
OneWorld 33
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 3 x 95,115,135,145; 5 x 155
Press 3 x 95,100,105,110,115,120
MetCon
4 rds for time: 4 Hand Stand Push Ups/10 KB Swings (40#)/15 Air Squats
Strength Time: 21 minutes
MetCon Time: 9 minutes
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