Monday May 13th, 2013

CoreFit:

3 sets of:
A1. Goblet Squat x 8-12 reps @ 21X0  ----notice the 1 in the bottom--make sure to take a full pause in bottom
Rest 45 seconds
A2. Single-Arm DB or KB Row x 8-10 reps each arm @ 2010
Rest 45 seconds
A3. Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

+
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250/200 Meters  or Airdyne 15 cals/ 10 cals
Air Squats

CrossFit:

5 sets of:
A1. Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
A2. Kipping Pull-Ups x 10-15 reps
Rest 3 minutes

+

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 200m
Squat Cleans (135/95 lbs)