OneWorld 39

11 May 2010

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

OneWorld 38

9 May 2010

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

OneWorld 37

8 May 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 3 x 100,120,140,150,160
Press 3 x 100,105,110,115,120

Strength Time: 19 minutes

OneWorld 36

7 May 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 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

OneWorld 35

5 May 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 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

OneWorld 34

3 May 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 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

OneWorld 33

1 May 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 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