Workouts for Week of 2/22/10

1) 4x50y sprint, 4x100y sprint, run 1 mile. rest as desired between the sprints.

2) 4x: 1:00 of 20y shuttle (back and forth between cones 20y apart). rest 1:00 between efforts.

3) 5x2 power cleans (80% of 1 rep max). rest 1min between efforts.

4) every minute for 5 minutes dead lift about 60% of your 1rep max 4x. for the rest of the minute do as many pullups or jump pullups as possible. rest for a bit and then do the same thing but replace the pullups with burpees and do about 10 lbs less on the dead lift (unless it wasnt challenging on the first go 'round).

BTW

Congrats to the NOVA girls who competed in the Las Vegas Sevens. You all are awesome!!!

WODs for Week of 2/8/10

1) 2 rounds of tabata running. On the second time through you will rest for 20 seconds instead of ten. if you feel uncomfortable doing this on the treadmill and cannot run outside somewhere, sub rowing or do a similar version of workout #2 in the pool.

2) every 2 minutes on the minute for 20 minutes you will run 200m (half lap). this one should not pose such a problem for you teadmill runners.

3) 5x5 backsquat at 70% of you one rep max (better to guess on the lighter side).

4) AMRAP in 8 minutes of:

5 dumbell hang cleans (30 lb DBs)
5 feet to bar
5 burpees

WODs for Week of 2/8/10

1) 5x(50y sprint, 50y walk, 200y run, rest 1 min)

2) row 5k.

3) at 50% of your Dead Lift (DL) max you will DL twice every minute for 12 minutes.

4) 5x3 minute rounds with 90 seconds rest between of:

-3 power cleans
-3 burpees

5) for time you will complete rep round of 21,15,9 for each exercise:
-jumping goblet squats (35 lbs)
-hip extensions (sub sit ups if no apparatus)
-pullups

WODs for Week of 2/1/10

1) Sprint 100y every 30 seconds for 12 minutes (if u need to increase the period to 40 or 45 seconds, that is fine). rest 6 minutes. sprint 100y every 40 seconds for 6 minutes.

2) 2x800m runs. rest half the time it took you to run the first 800.

3) 3x3 power cleans. 3x5 shoulder press.

4) AMRAP 20 minutes of:
-10 power snatches (65 lbs)
-10 burpees
-50 double unders (sub tuck jumps if no rope or...)

5) double alternating tabata (20 seconds on ten seconds rest 8 rounds of each exercise. alternate between the two) of:
-kettle bell swings (16 kg)
-pull ups