01.28.11

AMRAP in 20 minutes

70lb/55lb kb swings x 10
20lb/15lb wall ball shots x 15
400 meter run

01.27.11

A. snatch 2 X 10; rest to change weight
B. ring superman holds 20 seconds on/40 seconds off X 4

01.26.11

AMRAP in 15 minutes

10 burpees
10 pull-ups

01.25.11

A1. toes-to-bar X 10 (strict) X 5; rest 0 seconds
A2. pistols X 5 each side X 5; rest 0 seconds
A3. hollow plank for 30 seconds X 5; rest 60 seconds
B. muscle up practice

01.24.11

3 rounds for time

50 squats
50 double unders
15 handstand push-ups

01.21.11

A. squat clean X 5-3-1-1-1-1-1; rest long enough to change the weight
B. AMRAP in 3 minutes of squat cleans with 50% of your highest 1 rep weight on part 'a'

01.20.11

6 rounds for time

65lb/45lb barbell thrusters X 15
pull-ups X 15
run 200 meters

01.19.11

A. overhead press X 8-4-2-1-1-1
B. run 400 meters X 3; rest 90 seconds
C. accumulate 60 seconds in an L-sit

01.18.11

3 rounds for times

225lb/185lb deadlifts X 15
24inch/20inch box jumps X 25
70lb/55lb kettlebell swings X 10
hands-to-floor sit-ups X 25
rest 60 seconds between rounds

01.17.11

unload workout (un-timed)

20 wall ball shots
run 200 meters
circle bear crawl
20 reps kettlebell deadlift w/70lb/55lb
run 200 meters
crab crawl circle
farmers carry 100 meters
20 ring rows
1 lap of climbing around pull-up rig
20 medicine ball slings with a partner

01.14.11

10-9-8-7-6-5-4-3-2-1 repetitions of-

55lb/35lb kettlebell snatch (each side)
1 arm push-up (each side)

01.13.11

A. front squat X 2 X 10 on the minute; rest 120 seconds
B. bottom-to-bottom Tabata squats
C. hollow plank X 60 seconds

01.12.11

AMRAP in 20 minutes

run 400 meters
30 jumping lunges
200 meter plate carry with a 45lb/25lb plate

01.11.11

A1. AMRAP supinated strict pull-ups X 5 sets; rest 60 seconds
A2. AMRAP EROM HSPUs X 5 sets; rest 60 seconds

01.10.11

2 rounds for time

100 double unders
50 burpees
25 knees-to-elbows

01.07.11

A.deadlift X 15-8-4-1-1-1-1-1; Rest as long as it takes to change the weight or 10 seconds if the weight remains the same.

B.20 ring rows

01.06.11

for time
21-15-9 repetitions of-

95lb/65lb overhead squats
pull-ups
*run 400 meters after each set of pull-ups

Mr. Godbee and I along with others will be enjoying the game at The Londoner on Sherwood. Please join us! Call or text me at 225.288.7208 if you need directions.

01.05.11

With a continuously running clock-

perform 1 burpee the first minute
perform 2 95lb/65lb sumo deadlift high-pulls the second minute
perform 3 burpees the third minute
perform 4 sumo deadlift high-pulls the fourth minute
etc.

Continue alternating until the clock gets you.

01.04.11

A.push-jerk X 2 X 7 on the minute
B1.sprint 200 meters X 4; rest 5 breaths
B2.ankles-to-bar (strict) X 10 X 4; rest 60 seconds

01.03.11

21-18-15-12-9-6-3 repetitions for time

70lb/55lb kettlebell swing
ring push-ups

12.30.10

A. back squat X 2 X 10 on the minute
B. ring rows @ 3131 X 12 X 3; rest 60 seconds