Thursday September 27, 2012

3 Rounds, Not for Time:
15 Toes to Bar
10 Ring Dips

~REST~

30-20-10
Burpee Over-the-Box Jumps (24/20)
Russian Twists (30/20 Slam ball)
Handstand Shoulder Taps Each Arm (Alternating Arms)

Wednesday 26 September 2012

Establish a 1RM for Press

~REST~

AMRAP in 3 minutes:
3 Power Snatch (135/95)
3 Overhead Lunges Each Leg (Snatch-grip) (135/95)
-Rest exactly 2 minutes-
AMRAP in 3 minutes:
3 Power Snatch (135/95)
3 Overhead Squat (135/95)

Wednesday September 21, 2011

21-15-9
Pull Ups
Air Squats

Monday September 19, 2011

Run 800m
50 Sit Ups
Run 800m
50 Push Ups
Run 800m
50 Sit Ups

Saturday September 17, 2011

Fight Gone Bad

Row (calories)
Wall Balls (20/14 with 10′ target)
Sumo Deadlift High Pull (75/55)
Box Jumps (20″)
Push Press (75/55)

Friday September 16, 2011

“Lynne”

5 Rounds
Max. reps Bench Press (BW)
Max. reps Pull Ups

Wednesday September 14, 2011

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

Power Snatch (115/75)
Burpees

Tuesday September 13, 2011

AMRAP 17 minutes
Max reps. Hand Stand Push Ups
Max reps Med Ball Cleans (20/14)
At any stoppage in movement of HSPU’s, switch to MB Cleans.
At any stoppage in movement of MB Cleans, run 400m.
Repeat cycle.
Score equals total reps (HSPU + MBC).

Monday September 12, 2011

Deadlift
5-5-5-5-5
(use the ME percentages provided by your coach)

~REST~

3 Rounds
10 Deadlifts (225/155)
30 Box Jumps (24/20)

Thursday September 8, 2011

Conditioning Test
50 Burpees

Compare to 8/1/11.

~REST~

3 Rounds
20 Push Ups
30 Sumo Deadlift High Pull (75/55)
40 Air Squats

Wednesday September 7, 2011

Run 800m
60 Weighted Sit Ups
Run 800m
30 Weighted Sit Ups
Run 800m
15 Weighted Sit Ups
Pick up a DB, plate med ball or slam ball that challenges you for the sit up portion.

Tuesday September 6, 2011

Overhead Squats
5-5-5-5-5
(use the ME percentages provided by your coach)

~REST~

21-15-9
Overhead Squats (95/65)
Pull Ups

Monday September 5, 2011

6 Rounds:

30 secs. DB Renegade Rows (45s/25s)
30 secs. Rest
30 secs. Double Unders
30 secs. Rest
30 secs. Ring Dips
30 secs. Rest

Sunday September 4, 2011

Bench: 5x3

Deficit Deadlift: 5x3

Standard Deadlift: 3x2

Tabata Situps

Friday September 2, 2011

5 Rounds:

5 Power Cleans (175/115)
12 Burpees
1 minute Rest

Thursday September 1, 2011

4 Rounds:

2 Muscle Ups
4 Hang Squat Snatch (95/65)
60 Double Unders

Wednesday August 31, 2011

Box Jump
1-1-1-1-1
(est. a max. height jump)

~REST~

5 Rounds:
7 Push Jerks (135/95)
Run Lap

~REST~

3 minutes Slam Balls (20/15)
1 minute rest
3 minutes Sit Ups
1 minute rest
3 minutes DUs

Tuesday August 30, 2011

Overhead Squats
5-5-3-3-1-1
(Compare to 8/8/11.)

~REST~

AMRAP 12 minutes
6 Hang Squat Cleans (115/95)
12 Hand Release Push Ups

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

Wednesday August 24, 2011

Power Clean

1-1-1-1-1