2. A

Tech: Practice kipping pullup. Check the demos page for tons of great videos on tech and how to.

15min.

A1) Front Squat 3,3,3,3 

180s Rest

A2) Overhead walking lunges - 45lb Plate full extended overhead, knee to just about ground. 50 Paces (25 per side) 

180s Rest

rest 6min

B) For Time: 

     30 Box Jumps

     15 Burpees

     20 Box Jumps

     10 Burpees

      10 Box Jumps

       5 Burpees

C) 3 x 12 V sits (http://www.youtube.com/watch?v=sTYdRiLfuO0 -  but slow and touch your toes) 

Rest Day

1.C

Warmup: 10 pullups / 10 burpees / 10 airsquats 3 rounds. 

A.1) Find a 3 Rep Max Weighted Pullup (hang the dumbell between your feet or knees) 

60s rest

A.2) AMRAP Clapping Pushups 

60s rest 

5 rounds for weight/reps. 

What does this mean? take a guess at a 3RM weight for pullups... spend a few sets building it heavy as part of your warmup. Find a weight that feels heavy but doable and then begin. 3 reps (maximum effort). then rest 60seconds. then as many clapping pushups as possible, chest to ground on the bottom, hands make contact at the top. Rest 60 seconds then go back to the weighed pullups, increase the weight if you succeeded your 3 reps at the last weight. 

Do this 4 times and keep track of weight for pullups and reps for pushups. 

Rest 6min

B) 250m Row Sprint for time

60s Rest

500m Row Sprint for time

60s rest 

1000m easy Row not for time. 

Post weights / reps / times and thoughts to comments. 

1.B '100s'

A) 15 min overhead Squat Practice - Watch this first!

B) For Time:

     Back Squat 135lbs.

     100 Reps. Everytime you have to rack the bar you must do 10 burpees.

C) 100 Situps for time.

Notes: Feet unanchored - sit in a butterfly position - touch the ground beside your feet at the top -shoulder blades touch the ground at the bottom - keep your hips on the ground at all times - feel free to swing with your arms.

Post Overhead Squat thoughts + number of sets/times to comments!

Its possible to do them in 1 set ;)

1. A

The programming will be based on 3 days on 1 day off. Though with constantly varied being the theme... this could always change.

Always post any questions to comments.

A) Build a moderately heavy Deadlift. 90% of 1 Rep Max. Demo Videos

Rest 4min

B) 4 Rounds for time:

      12 reps Deadlift @ 50% of 1RM (half of the weight you just pulled)

      20 Reps Box Jumps (or bench, find something around 20" high you can jump onto)

Rest 4min

      

C) 4 sets of 12 Reps of Knees to Elbows

Post Weights and Times to Comments!