Kroc Week 5 Day 1

31 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 4 x 95, 145, 185, 195, 205

Time: 30 minutes

Fitness Tests
30# DB Squat, Curl, and Press 1 minute = 17
(Continued to 30 in 4 minutes total)

Standing Broad Jump (best of 3) = 66 inches

Clapping push ups = 10

Time: 5 minutes

Power Clean

29 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 110#

Time: 10 minutes

Kroc Week 4 Day 2

28 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145

Strength
Squat 5 x 165 x 5
Neck 15 x 27# x 4

Time: 23 minutes

MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes

Power Clean

25 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 107#

Time: 10 minutes

Kroc Week 4 Day 1

24 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 5 x 95, 145, 170, 190, 200

Time: 22 minutes

MetCon
Double KB Clean and Press (30# KBs) 5 x 5

Time: 5 minutes

Power Clean

18 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 105#

Time: 10 minutes

Kroc Week 3 Day 2

17 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145

Strength
Squat 3 x 165 x 5
Neck 15 x 27# x 4

Time: 19 minutes

MetCon
6 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes

Kroc Week 3 Day 1

14 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 3 x 95, 145, 170, 190, 200
Neck 15 x 27# x 4

Time: 19 minutes

MetCon
Double KB Clean and Press (30# KBs) 7 x 5

Time: 5 minutes

Power Clean

12 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 102#

Time: 10 minutes

Kroc Week 2 Day 2

11 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145

Strength
Squat 5 x 160 x 5
Neck 14 x 27# x 4

Time: 19 minutes

MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes

Kroc Week 2 Day 1

9 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 4 x 125, 145, 170, 182, 192
Neck 14 x 27# x 4

Time: 29 minutes

MetCon
Double KB Clean and Press (30# KBs) 6 x 5

Time: 5 minutes

Power Clean

7 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 100#

Time: 10 minutes

Kroc Week 1 Day 2

6 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 5 x 155 x 5
Neck 13 x 27# x 4

Time: 11 minutes

MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips

Time: 5 minutes

Kroc Week 1 Day 1

4 Dec 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up

Strength
Squat 5 x 115, 145, 165, 175, 187
Neck 13 x 27# x 4

Time: 30 minutes

MetCon
Double KB Clean and Press (30# KBs) 5 x 5

Time: 5 minutes

Power Clean

2 Dec 2012

Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 97#

Time: 10 minutes