Author Archive | 910fitness

Friday, April 19, 2013

Stretch:  30- pass through , 15 squat press out on knees with elbows at bottom, 15 leg swings each leg. Strength:  Back Squat 50% max x 8, 60% max x 6, 70% max x 4, 80% x 2 W.O.D. 5 Rounds 20 Goblet Squat 10 Thrusters 20 Squat jumps 50 Jump Ropes   CORE:  2 […]

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THURSDAY, APRIL 18, 2013

Stretch: 30 pass through, 30 arm circles, front and back Strength: push press 50% max x 8, 60% max x 6, 70% x4, 80% x 2 W.O.D. 20 min AMRAP 10 floor presses barbell/kettle bells 20 hand release push up 10 ring dips 5 strict pull ups (5-ring rows) CORE: 2 x 20 Russian twist […]

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MONDAY, APRIL 15, 2013

Strength: Shoulder Press (Strict press) 50% of max x 8 reps 60% of max x 6 reps 70% of max x 4 reps 80% of max x 2 reps W.O.D. 20 minute AMRAP 15 Hang Cleans 15 Chest to floor push-ups 15 Push presses CORE: 3 – 1 minute planks 15 sec rest between each […]

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THURSDAY, JUNE 13, 2013

W.O.D. 3 Rounds for Time 100 m Run 5 Front Squats (Clean weight from ground) 200m Run 5 Back Squats (Clean weight from ground) 100m Run 5 Thrusters (Clean Weight from ground) Core: 3 rounds 25 Russian Twist with Med Ball

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