Wednesday, February 1, 2012

A. Back Squats
Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, -10 to 30 lbs; rest 2 min.

B. At the start of every minute do 2-5 ring dips. In the remaining time on that minute, do KB Swings. When your minute is up, go back to the ring dips and continue this sequence until you hit 125 KB Swings. 50/75 lbs.
If you have 10 ring dips unbroken, wear a weight vest and leave it on for the KB Swings.


Monday, January 30, 2012

A. Front Squats
Beginners: 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to max, - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5 Bulgarian ring pull - ups.
Barbell Jumping Squats x 5 75/115 lbs
AMRAP in 3 min.

Beginners: 5 ring rows
Intermediate: 2-5 chin-ups or pull-ups (no kipping)
Air squats for beginners.

Rest 10 min.

Repeat Part B.