Saturday, June 12th 2010

100 Dumbbell Squat Clean Thruster 25 LBs
20 min cut off
Every Min do 5 Burpies

15:47

Thursday, June 10th 2010

Wendler Back Squat: Cycle 1, Week 4
5 x 40% 1RM = 95
5 x 50% 1RM = 120
5 x 60% 1RM = 140

rest

5 rounds
20 squats
20 jumping lunges
20 double unders

9:20

Sunday June 6th, 2010

Partner Work Out
3 min work/ 1 min rest

2 Rounds
Deadlift (135 lbs) 73/54
Pull ups 55/62
Burpies 44/39

Friday, June 4th 2010

3 rounds for time of:
10 Clean and jerk 115 LB
200m run

9:18

Wendler Back Squat: Cycle 1, Week 3
5 x 75% 1RM = 175
3 x 85% 1RM = 200
1+ x 95% 1RM = 225 (3)

—————————————————————-
For Time:
1-2-3-4-5-6-7-8-9-10 Burpees
10 Sit ups between each set of burpees

6:18

Saturday, May 29th 2009

“Santa Monica Smokehouse Baseline”
30 Front Squats
1 Mile Run

Weight- 75% of 142

8:30

Wednesday May 26th, 2010
For time:
400m run
20 Pull-ups (black band)
40 Wall ball (20 lbs)
20 Pull-ups
10 Handstand push ups (box)
800m run
10 Handstand push ups
20 Pull-ups
40 Wall ball
20 Pull-ups
400m run

21:54

Smack Down

“Bear Complex”
5 Rounds
1 Round =7 x

1 Power Clean
1 Front Squat
1 Push Press
1 Over Head Squat
1 Back Squat
1 Push Press

For Weight not time

45-55-65-75-85

Complete as many rounds as possible in 20 minutes by counting up from 1, adding a rep each round:
1, 2, 3…
Box Jumps (24”)
Burpees
Sit Ups (anchored)

14 + 8 Box Jumps

10 AM 5/19 Wednesday

“Nate”
Complete as many rounds as possible in 20 minutes of:
2 muscle ups (red rubber band)
4 handstand push ups
8 k-bell swings 24kg

9 1/3 Rounds