Human Performance
WORK OUT OF THE DAY
9/24
4 Rounds
200 meter run
Air Squats (20, 15, 10, 5 - decrease by 5 each round)
200 meter run
Push Ups (20, 15, 10, 5 - decrease by 5 each round)
Sites of interest:
What are we practicing this week?
Monday: Front Squat, Hang Clean, Power Clean, Push Press
Wednesday: Overhead Squat, Hang Power Snatch, Power Snatch
Friday: Wall Balls, Swings, Box Jumps, Thrusters, Lunges
Workout Of the Day:
Thursday: 2/12
For time:
45 Box Jumps
45 Dumbbell Cleans (m:30-45)(w:15-30)
45 Weighted Pushups (m:25-45)(10-25)
45 Box Jumps
Workout Of the Day:
Friday: 2/13
7 sets of:
3 Hang Power Snatches (choose a weight that is heavy, but manageable)
10 Pushups
WOD
Wed 2/18
3 Rounds
Run 400 Meters
20 Pull-ups
20 Box Jumps
WOD
Fri 2/20
30-20-10*
Pull-ups
Box Jumps
DB Swings
Men 45 - 55 lbs
Women 25 - 35 lbs
* 3 Rounds 30 reps first round of each, 20 second round, 10 third round
WOD
Tuesday 2/24
3 Rounds
Run 800 m
35 Sit-ups
35 push-ups
WOD
Thursday 3/5
* If you do not remember your 3 rep max for Push Press see me or send me an e-mail
Push Press
50% x 3
75% x 3
77.5% x 3
80% x 3
85% x 3
Go for new 3 rep max
then
3 x 30 second conditioning circuit of:
Push Ups
Box Jumps
*30 seconds of push-ups, 30 of box jumps, 30 Rest and repeat for a total of 3 rounds
WOD for 3/9/09
5 rounds for time:
Run 400m
30 Wall Balls
30 Box Jumps
Friday 3/13 WOD
AMRAP
15 Thruster (M - 65: W - 45)
10 Pullups
Tuesday 3/16 WOD
AMRAP (20 minutes)
10 Hang Power Cleans (M - 95: W - 65)
20 Push Ups
WOD 4/21
5 Rounds for time
10 Deadlifts (B - 185; G - 115)
20 Burpees
