Tuesday June 28, 2011

Establish a 1 RM Back Squat

Monday June 27, 2011

3 Rounds:

Run 1 Lap
10 Ring Dips
20 Renegade Rows (45s/25s)
30 Box Jumps (24/20)
Rest 1 minute between each round.

Sunday June 26, 2011

-Buy in 45 Sit Ups

21-15-9
KB Swing (2/1.5)
Burpees

-Buy out 45 Sit Ups

~REST~

Max L-Sits, 3 attempts on paralettes.

Friday June 24, 2011

Bench Press:

5-5-5-5-5

Thursday June 23, 2011

AMRAP 20 minutes:

5 Clean and Jerks (135/95)
20 Double Unders
5 Ring Rows

Tuesday June 21, 2011

Deadlift
5-5-3-3-1

~REST~

3 Rounds
:30 per Round
Max Knees to Elbows
:30 second rest between rounds

Monday June 20, 2011

Helen

3 Rounds
Run 400m
21 KB Swings (1.5/1)
12 Pull Ups

Sunday June 19, 2011

15 HSPU
15 Box Jumps (30/24)
30 Air Squats
12 HSPU
12 Box Jumps
30 Air Squats
9 HSPU
9 Box Jumps
30 Air Squats

Friday June 17, 2011

Back Squat
3-3-3

Press
3-3-3

Thursday June 16, 2011

Run 800m
30 Slam Balls (20/15)
30 Ring Dips
Run 800m

Tuesday June 14, 2011

Max Rounds in 3 minutes of:

6 Deadlifts (225/155)
6 Pull Ups
-Rest 1 Minute-

Repeat for 6 cycles.

Tuesday June 14, 2011

Establish a 1 RM Snatch Classic

~REST~

“Annie”

50-40-30-20-10
Double Unders
Sit Ups

Saturday June 11, 2011

Run 800m
20 DB Squat Cleans (45s/35s)
20 Box Jumps (30/24)
Run 400m
10 DB Squat Cleans
10 Box Jumps
Run 800m
20 DB Squat Cleans
20 Box Jumps

Friday June 10, 2011

4 Rounds:


20 KB Swings (1.5/1)
10 Slapping Push Ups

Thursday June 9, 2011

Push Jerk
3-3-3
~REST~

3 Rounds
1 Minute Max DB Push Press (45/35)
1 Minute Max Sit Ups
1 Minute Rest Between Rounds

Wednesday June 8, 2011

AMRAP 15 minutes:

2 Power Cleans (155/105)
4 Chest to Bar Pull Ups
6 Slam Balls (20/15)

Tuesday June 7, 2011

Front Squat
5-5-5-5-5

Monday June 6, 2011

6 Rounds:

3 Hand Stand Push Ups
6 Deadlifts (255/175)
9 Box Jumps (24/20)

Wednesday June 1, 2011

21 Sumo Deadlift High Pulls (95/75)
21 Knees to Elbows
50 Double Unders
15 Sumo Deadlift High Pulls
15 Knees to Elbows
50 Double Unders
9 Sumo Deadlift High Pulls
9 Knees to Elbows
50 Double Unders

Tuesday May 31, 2011

3 Rounds
Run 400m
50 Air Squats

~REST 5 Minutes~

2 Rounds
Max Dead Hang Pull Ups
Rest 2 minutes between each round. Round is over when feet touch the ground.

Monday May 23, 2011

5 Rounds:

5 Deadlifts (275/185)
10 Burpees

Sunday May 22, 2011

Run 800m
20 Push Ups
20 Jack Knife Sit Ups
Run 400m
30 Push Ups
30 Jack Knife Sit Ups
Run 1 Lap
40 Push Ups
40 Jack Knife Sit Ups

Saturday May 21, 2011

30 Renegade Rows (45s/25s)
30 Air Squats
3 Muscle Ups
400m Run
20 Renegade Rows
20 Air Squats
2 Muscle Ups
400m Run
10 Renegade Rows
10 Air Squats
1 Muscle Up
400m Run

Wednesday May 18, 2011

5 Rounds

25 Sots Press (45/35)
20 Sit Ups
15 KB Swing (1.5/1)

Tuesday May 17, 2011

Power Clean
5-5-3-3-1

~REST~

AMRAP 10 minutes

7 Box Jumps
7 Burpees