Month: July 2014

Pull-Ups-Push-Ups- Sit-Ups

Leiftime Movement Prep #1 Buy in: Weighted walking lunges (70/53 per hand) 8-12 reps rest 90s X4 *hold like a farmers carry Then… 4 min AMRAP 5 pull-ups 10 push-ups 15 sit-ups Rest 3 min X3 *start each set where you left off previous round **score is total rounds

ROW-RA-THRUSTERS

Leiftime Movement Prep #3 Buy in: 15 min work on a weakness Then… 3 rounds 750M row 2 rope climbs 12 thrusters (95/65)

SPRINT-SQUAT-BOX JUMP

Leiftime Movement Prep #2 Buy in: 10 min mobility work.. Then… 5 rounds 50M shuttle sprint 10 air squats 5 box jumps (24/20) *turn around every 10M on shuttle sprint (pull-up rig is 10M) Cash out: Accumulate 3min plank hold on rings

DL-S2OH

Leiftime Movement Prep #1 Buy in: Push press 3,3,3,2,2,1 rest 1-2min Then… 21-15-9 Deadlift (225/155) S2O (95/65) *use 1 bar, no racks, scale as needed

ROW-COMPLEX-DOUBLE BURPEE

Leiftime Movement Prep #4 Buy in: Row 30s @80% effort Rest 30s Row 30s @90% effort Rest 30s Row 30s @100% effort *score is meters Then… 20 min time 0-6min: 1K row time trial 6-16min: build to tough double of the following complex – 1 PC+1HPC+2 FS 16-20min: AMRAP double burpees *3 scores written on …
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