H.I.R.T

Tuesday HOD 1/29/2013

Max rounds in 23 min.

5 snatches
3 cone shuttle sprints
11 box jumps
11 MB one leg curls

H.I.R.T

Monday HOD 1/28/2013

21, 15, 9
thrusters
pull-ups
21, 15, 9
burbees
sumodeadlift high-pulls

H.I.R.T

Friday HOD 1/25/2013

For time:

50 plyo shaolin push-ups
50 pull-ups
50 one leg squat
50 push-ups
50 ring supine rows
50 jump lunges (each leg)

H.I.R.T

Thursday HOD 1/24/2013

6 rounds for time of:

5 snatches
50 double unders
40m push plate
15 ball slams
15 kettle bell swings

H.I.R.T

Wednesday HOD 1/23/2013

3 rounds

10m lateral plyo push-ups
11 ring dips
7 coleman pull-ups 2
13 ring supine rows
11 DB plyo split squats

H.I.R.T

Tuesday HOD 1/22/2013

max rounds in 27 min.

clean squat and press
11 one leg side to side high knee hurdle jump
10m hand stand walk
7 hand stand push-ups

H.I.R.T

 

Monday HOD 1/21/2013

5 rounds for time of:

11 SB DB chest press
11 plyo push-ups to 11 push-ups
11 plyo pull-ups to 11 pull-ups
3x 5 squat box jumps to 40m sprints

H.I.R.T

Friday HOD 1/18/2013

10m Lateral band push-ups
7 squat thrust
10m lateral band push-ups
25m pull-plate
25m push-plate
11 chest pull-ups

H.I.R.T

Thursday HOD 1/17/2013

21, 18, 15, 12, 9

Sumo dead-lift high-pull
MB pike push-ups
jump tucks
toe to bar

H.I.R.T

 

Wednesday HOD 1/16/2013

3 rounds max reps

MB plyo push-ups
pull-ups
jump squats