Saturday August 27, 2011

Filthy 50

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (1 pood/25 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Hip Extensions / Stiff Legged Deadlift (95/65)
50 Wallball Shots (20/14)
50 Burpees
50 Double Unders

Friday August 26, 2011

Five rounds for time of:

185 pound Deadlift, 15 reps
15 Toes to bar

Wednesday August 24, 2011

Power Clean

1-1-1-1-1

Wednesday August 17, 2011

3 Rounds
Run 800m
12 Deadlifts (185/125)
12 Push Ups

Tuesday August 16, 2011

Bench Press
5-5-5

~REST~

“Lucky Sevens”
AMRAP 7 minutes
7 Box Jumps (24/20)
7 Burpees
7 KB Swings (1.5/1)

Monday August 15, 2011

5 Rounds:

5 Snatches (125/85)
5 Muscle Ups

Sunday August 14, 2011

Back Squat

3-3-3-3-3

Friday August 12, 2011

5 rds:

heavy deadlift x 5
15 abmat situps
20m run to pullup bars
10 pullups
20m run back to DL bar

Thursday August 11, 2011

4 Rounds:

15 Ring pushups
30 Slam Balls (20/15)

Wednesday August 10, 2011

Power Clean
3-3-3-3-3

~REST~

“Grace”
30 Clean and Jerks (135/95)

Wednesday August 10, 2011

Power Clean
3-3-3-3-3

~REST~

“Grace”
30 Clean and Jerks (135/95)

Tuesday August 9, 2011

Overhead Squat

5-5-3-3-1-1

Sunday August 7, 2011

Press
1-1-1-1-1
(use the ME percentages provided by your coach)

~REST~

Tabata
Push Press (95/65)
Sit Ups
Alternate the movements for each set.

Saturda August 6, 2011

Static Saturday

1 Min each:

HS stand hold
L Sit hold (2 rds, 3rd rd L hang)
Plank each side and front
DU practice

Friday August 5, 2011

Deficiency work:

HSPUs
DLs


WOD:

5 Rds

5 DL's 275#
10 DB push press 40#
1 100m shuttle run (50m out/back)

Thursday August 4, 2011

Pendlay Rows
5-5-5

~REST~

4 Rounds
Run 400m
20 Sit Ups
15 Front Squats (95/65)

Wednesday August 3, 2011

Bench Press
5-5-5

~REST~

3 Rounds
10 Hang Power Snatch (115/75)
10 Ring Push Ups

Tuesday August 2, 2011

Back Squat
1-1-1-1-1

~REST~

“Jackie Sprint”
500m Row
25 Thrusters (45/35)
15 Pull Ups

Monday August 1, 2011

10,9,8,7,6,5,4,3,2,1

Deadlifts (225/155)
Ring Dips

FRIDAY JULY 29, 2011

10 MIN AMRAP

10- POWER SNATCHES (75/55)

10- BOX JUMPS (24/20)

REST 3 MINUTES THEN,

15,12,9,6,3

PUSH-UPS

KETTLE BELL SWINGS

THURSDAY JULY 28, 2011

RUN 800M THEN,

5 ROUNDS OF

5 DEAD LIFTS (205/155)
10 RENEGADE ROWS (WEIGHTED OR NOT)

FINISH WITH 800M RUN

WEDNESDAY JULY 27, 2011

3 ROUNDS:

50 WEIGHTED SIT-UPS (25/10)

50 WEIGHTED WALKING LUNGES (25/10)