Wednesday, March 31, 2010

M.E. FRONT SQUATS 33110

Court #1 Wimbledon

M.E. Front Squat 3-3-3-1-1-1

Rest 5:00

How Many Rounds can you complete in 10:00?

Hang Power Cleans 7 Reps (60kg)
Dips 7 Reps
KTE 7 Reps

Monday, March 29, 2010

M.E. DECK SNATCH 032910


M.E. Deck Snatch 3-3-3-1-1-1

Rest 5:00

Total Calories Rowed on a C2 Rower during each work interval
3:00 Work (Calorie Total)
1:30 R.I.
2:00 Work (Calorie Total)
1:30 R.I.
1:30 Work (Calorie Total)

Friday, March 26, 2010

M.E. PULL UPS

M.E. Pull-ups 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 15:00?

Hang Power Clean & Jerk 10
Glute Ham Sit up 10

Load is 60 kg

Wednesday, March 24, 2010

M.E. FRONT SQUAT

M.E. Front Squat 5-5-5-3-3-3

Rest 5:00

5 Rounds for Time:
Snatch Grip Deadlift 5
KTE 10
Box Jump 15

Monday, March 22, 2010

M.E. DECK SNATCH 032910

M.E. Deck Snatch 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 10:00?
5 Handstand Push ups
10 KTE
15 Back Extensions

Friday, March 19, 2010

M.E. FLOOR PRESS 031910


Dumbbells offer an alternative to the barbell in so many situations.

M.E. Floor Press 3-3-3-1-1-1

Rest 5:00

5  Rounds for time:
Overhead Squats 95lbs x 15
Row 250 M

Wednesday, March 17, 2010

M.E. BOX SQUAT 031710

M.E. Box Squat 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?
20 Dumbbell Swings
20 Pull-ups

Monday, March 15, 2010

M.E. DECK POWER SNATCH 031510


M.E. Deck Power Snatch 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?
5 Deck Power Cleans (60Kg)
10 Single Leg Squats (aka Pistols) 5/side
15 Double Unders

Friday, March 12, 2010

M.E. FLOOR PRESS 031210

J Rut was named to the KWCA academic first team and received the Joe Johnson outstanding Wrestler of the year award at Senior night. 

M.E. Floor Press 3-3-3-1-1-1

Rest 5:00

Post Interval Times for 5 Intervals of:

9 Barbell Thrusters
9 Pull ups
Rest 2:00 between rounds

Wednesday, March 10, 2010

M.E. BOX SQUAT 031010

This is the box we use.  Available from Elite Fitness.

M.E. Box Squat 3-3-3-1-1-1

Rest 5:00

21-15-9 for Time:

Barbell Deadlift
DBPP

Suggested Loading: 225lb
DBPP 2 x 45lb

Monday, March 8, 2010

M.E. DECK POWER SNATCH 010810

M.E. Deck Power Snatch 3-3-3-1-1-1


Rest 5:00


"Helen"
3 Rounds for Time:

400M Run
21 Swings (Males 55 lb dumbbell / Females 35 lb dumbbell)
12 Pull ups

Friday, March 5, 2010

M.E. FlOOR PRESS 1110


M.E. Floor Press 5-5-5-3-3-3

Rest 5:00 

Record the distance during the work interval only. 

Rowing 20 x :20 w.i. / :40 r.i.   That is rowing for 20 seconds and resting for 40 seconds for 20 repeats

Wednesday, March 3, 2010

M.E. BOX SQUAT 022810

Medal Stand Parade

M.E. Box Squats 5-5-5-3-3-3

Rest 5:00

For Time
20 Hang DB Snatch (10/side)
20 Pull Ups
16 Hang DB Snatch (8/side)
16 Pull ups
10 Hang DB Snatch (5/side)
10 Pull ups


Loading equal to 25% of body weight

Monday, March 1, 2010

M.E. HANG POWER SNATCH 312010

J Rut achieving a final objective this year with a State Medal at the Kansas State High School Wrestling Championships

M.E. Hang Power Snatch 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?

5 Burpees
10 DB Hang Split Clean (Split 5/side)
15 Dips