Tuesday 02-09-10
WU
5 minutes of muscle up work
5 minutes of L-Sits
WOD
5 Dumbell Clean and Jerk ( 35lb )
5 reverse turning single-turns,5 double-unders,
5 reverse turning single-turns 5 double-unders,
15 Situps, or Bridging shoulder turns and touch.

Monday 02-08-10



Warm Up
5 rounds of 5 pushups, pullups, situps, squats
5 minutes of Sampson Stretch
WOD
Row 250 meters, 10 burpees
with 30 second rest between rounds
10 rounds

Saturday 02-06-10



WU
Sumo Deadlift High Pull
Pressing Snatch Balance
5 sets of 5, up the load each set.
PVC, BAR, 65, 75, 95

WOD:
4 x 1 mile run
Rest 5 min between reps

Friday 02-05-10



WU
Fast legs Joint Mobility
1/2 mile warm up
WOD
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
30 minutes on the min
for 30 min

Thursday 02-04-10



WU
Broomstick the WOD
21,15,09 with the bar and 25 lb kettlebell or dumbell
jog 440 meters
WOD
21-15-9
155lb Power cleans
2 pood Kettlebell swings

Wednesday 02-03-10



Rest and remember the fun click here ...or MASH !!
If you missed the LULU Treat, heres the repeat. Do better than you did the last time !!

Tuesday 02-02-10



WU
L-Sits 5 minutes of work. Strict, Knees Tucked, 1 leg out, over and over. five second efforts.
WOD
Shoulder Press
3-3-3-3-3

Heres a nice piece from the guys at Fieldhouse. ( I like it, gonna adopt it )
Natural flow of the gym:
Every day, when you come into the gym there should be a natural flow, a pattern in which you will make the best use of your time and ensure you get the most out of every visit to the Field House Gym.

Monday 02-01-10


click to enlarge

WU
10 knees to elbows
10 Ankles to the Bar
10 Overhead Squats with 95 /115
4 rounds
WOD
1 min box jumps (24")
rest 30 secs
1 min deadlifts (135#)
rest 30 secs
1 min row for meters
3 rounds