Monday 06-29-09 WOD

Clean & Jerk, 1RM, 3-3-1-1-1
Load:

Metcon
10-15Min

3 rounds for time:
40 push press - 65#
30 squats
20 ring dips
10 double unders

Saturday 06-27-09 WOD

SP/PP/BP, 75%,
4-4-4-4-4

Two rounds of:

push-press 12 reps 95 lb
deadlift 12 reps 95 lbs
Run 800 metersRun

push-press 12 reps 95 lb
deadlift 12 reps 95 lbs
800 meter

Friday 06-26-09 WOD

5 minutes on heavy bag

5 minutes streching concentrating on lower back and legs


Back Squat, 80%, 3-3-3-3-3
Load:

Metcon 5~10 Minutes

30 thrusters - 95#
40 pull-ups chest to bar
40 wall ball - 12#
30 burpees

10 minute cool down

Thursday 06-25-09 WOD

5 minutes hitting on heavy bag

5 minute stretch focuing on legs and lower back

Back Squat, 80%
3-3-3-3-3

5 minute cool down


KRAV MAGA

FIGHT CLASS

Wedseday June 24, 2009 WOD

REST DAY

Do some dry firing and holster work

Tuesday 06-23-09 WOD

3 rounds for time:

225# deadlifts
10 reps5
50 double unders

Monday 06-22-09 WOD

10 Minute Warmup

Clean and Jerk: 90% 1RM
1-1-1-1-1

Metcon: 20~30 minutes

"Barbara:

5 rounds for time

20 x pullups
30 x pushups
40 x situps
50 x squats

10 minute cool down

Sunday 06-22-09 Workout

Front Squat 85%
3-3-3
Load: 225lbs

Rest Five Minutes

Frank3 rounds of:5 reps 165# thrusters (rice paddy squat)10 pull-ups (strict)15 ring push-ups

Rest 10 Minutes

Bas Rotten Drill(Mixed martial training program of heavy bag work)
3 minutes rounds with 1 minute Rest
10 Round