Saturday 24 August 2012

4 Rounds:
5 Overhead Squats (135/95)
10 Box Jumps (24/20)
Run 200m

Tuesday 21 August 2012

EMOTM 10 Minutes
2 Snatch
2 Muscle Up

50 KB Swings (53/35)
50 Situps
Run 800m
25 KB Swings
25 Situps
Run 400m

Thursday 16 August 2012

21 Thrusters (95/65)
9 Muscle-ups
15 Thrusters
6 Muscle-ups
9 Thrusters
3 Muscle-ups

Sunday 5 August 2012

Squat: 3x10 @ 75% of 1RM 
Press: 8,8,8,8

5 Rounds
5 Power Cleans (185/125)
15 10ft Wallballs (20/14)
200m Run

Saturday 4 August 2012

Power Clean and Jerk: 3-2-2-1-1-1-1

4 Rounds:
15 toes to bar
15 95# back rack lunges
200m run

Wednesday 1 August 2012

Row 800m

4 Rounds:
5 Shoulder to Overhead (135/95)
10 Toes to Bar

Run 800m

Tuesday 31 July 2012

EMOTM 10 Minutes
2 Squat Snatches
4 HSPU

“Helen”
3 Rounds
Run 400m
21 KB Swings (53/35)
12 Pullups

Sunday 29 July 2012

Row 800m

4 Rounds:
5 Shoulder to Overhead (135/95)
10 Toes to Bar

Run 800m

Friday 27 July 2012

Power Snatch 2 RM, 5x2 @ 90%

EMOTM 10 Minutes
2 Power Snatch
2 Muscle-up/MU Transition/Rig Dip/Pushup

3 Rounds
10 Burpees
20 Pullups
30 Double Unders

Friday 20 July 2012

EMOTM 15 Minutes

2 Deadlifts
2 Muscle-ups/MU Transitions/Pull-ups

Sunday 15 July 2012

5 Rounds:

15 Pull ups
30 Push ups
15 Box Jumps (24/20)
30 Double Unders
Rest 2 Min

Tuesday 26 June 2012

5 Rounds For Time:

5 Muscle ups
5 Power Cleans (185/125)

Friday 11 November 2011

Collegiate
Power Clean 3, 3, 3, 1, 1, 1
Weighted Chin Ups 5 RM


Off-Season

Complete 6 rounds for time:
50 yard Farmer's Walk
Sprint 50 yards

Monday 7 November 2011

Deadlift
5 (75%), 3 (85%), 1 (95%)
*percentages are based off of 1 RM

Complete 5 rounds:
50 yard Shuttle Run
Max Rep Strict Pull Ups
*For shuttle run, sprint out 25 yards and back 25 yards
Post total pull ups completed to comments.

Wednesday 2 November 2011

Cleans 3-3-3

cindy

Sunday 30 October 2011

For time:

Push Press 21 reps
Run 800 meters
Push Press 15 reps
Run 800 meters
Push Press 9 reps
Run 800 meters

Saturday 29 October 2011

DL 1-1-1

Front Squat 5-3-1

5 rds for time:
10 ring rows
10 ring dips

Wednesday October 26 2011

AMRAP 20 mins

10 snatches (89#)
10 Ring Rows
10 situps

Monday 24 October 2011

Every minute on the minute for 12 minutes of:

3 Hang Power Cleans
3 Front Squats
3 Jerks

Sunday 23 October 2011

A: Deadlift 3-3-3

B: Three rounds for time of:
Power Clean x 5 reps
Front Squat x 10 reps
400 Meter Run