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