Friday Fatigue

21-15-9:

Front Squat (65#/95#)
Kettlebells (35#)/Truck Drivers (45#)
Push Press (same bar as thrusters)
Burpees
Run 5 laps

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Wipe Out

5 rounds:

5 muscle ups (20 dips 20 pullups)
10 overhead squats 95 pounds
20 floor wipers with overhead squat weight


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Ups

7 rounds:

A-up down & back in gym
7 V-ups
7 HSPU
30 Dubs (120 regular)

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3.9.2009

Experimenting

7 rounds:

7 Thrusters (65/95)
7 Truck Drivers (35/45)
7 Pull Ups
2x run around gym

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Outside!

4 rounds of:

1 lap around the field house (about 800m)
10 burpees
15 pushups
25 air squats
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We need weights!

7 rounds:

10 knees to elbows
20 walking lunges
30 double unders (120 singles)
2 laps around gym

AMRAP

AMRAP 20:

5 pull-ups
5 burpees
Sprint down and back in the gym.

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MUSCLES!

5 rounds:

5 muscle ups (20 jumping pull-ups 20 dips)
10 HSPU
20 V-Ups
30 lunges

Leg Killer

7 rounds:

1 suicide run
15 jumping air squats
15 push-ups

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Burn It Up

5 rounds of the following:

400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track!!

Compare times to 8.7.08 and 7.18.08

Tens

10 rounds of:

10 Pull Ups
10 Burpees
Sprint down/back, down/back in gym

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Oly Day

7 rounds of:

7 Overhead Squat (95/65)
Deadlift (225/155)
Push Press (135/65)

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The Chief

Five 3 Minute Intervals with 1 minute rest in between intervals:

3 135 Power Cleans
6 Push-ups
9 Squats

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Clean Up

5 rounds for time:

20 Hang Power Cleans (65/95)
200M Run
20 V-ups

3-2-1-GO!

Pain Storm

For time:

100 Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (45/55)
40 Lunges
30 Box Jumps
20 Deadlift (95/135)
10 HSPU

Wallup

7 rounds of 7 reps:

Wall Balls
Pullups(14 Jumping)
Burpees

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Captain America

10 Rounds:

20 air squats
10 hang squat snatches (65/95)

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Matt's favorite

AMRAP in 20 minutes:

400M Run
Pullups (max rep)

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Tabata

Each movement is 8 rounds of 20 sec work followed by 10 sec rest:

Lunges
Situps
Pushups
SDLHP 45/65
Jump Rope

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SWAT

4 Rounds:

15 Hang Power Cleans (65/95)
20 Burpees
25 K.B. Swings (35/53)

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