12.27.12

6 sets for calories; rest 4:00

AMRAP in 60 seconds

10 kb swings @ 70/55

airdyne for calories w/time remaining

12.26.12

A. front squat X 5-4-3-2-1; rest 2:00

B. muscle-ups X 2 X 4 EMOM

C. run 200 meters X 6; rest 60 seconds

12.21.12

"Fight Gone Bad"

Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Perform 3 rounds.


Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

12.20.12

A. snatch (full) @ 60% X 2 X 11 EMOM

B. build to a heavy 3 repetition close grip floor press in 6 sets; rest as needed

C1. ring superman X 5 hard attempts; rest 0

C2. hollow rocks X 10-20 X 5; rest 60 seconds

12.19.12

A. weighted pull-ups X 3 X 3; rest 2:00

B. handstand push-ups X 5-10 UNBROKEN X 5 EMOM (kipping ok)

C. for time

run 800 meters

row 1000 meters

run 800 meters

12.18.12

AMRAP of burpees in 5:00
row 700/600 meters
burpees with jump over the rower for time remaining

rest ~ 10 minutes

for time
20 box jumps @ 24/20
20 pull-ups
20 jump squats @ 45/25 (bar on back)
20 kb swings @ 70/55
200 meter run

12.17.12

A. clean cluster (full) X 1.1.1.1 X 3; rest 2:00 b/t clusters-start @ 80% for 1st cluster
B. high bar back squat X 5-3-2; rest 2:00-increase weight each set
C. barbell bent over row X 5 X 4; start moderately & increase weight each set--rest to change weight

12.14.12

A.for meters each set

row 30 seconds ALL OUT X 6; rest 3-3:30

B. accumulate 120 seconds in the front leaning rest on the rings (push-up position)

12.13.12

3 rounds for time

run 400 meters

10 deadlift reps @ 275/165

15 bar facing burpees

25 wall ball shots @ 20/14

12.12.12

A. In 12 minutes, work to a heavy 2 rep snatch.

B. push jerk X 3 X 3; rest 2:00

C. pull-ups X 5-12 (unbroken) X 5 EMOM

12.11.12

A. power clean @ 55% X 2 X 10 EMOM

B. front squat @ 31X1 X 3 X 3; rest 2:00

C.row 60 seconds for meters X 3; rest 60 seconds

D. run 200 meters X 3; rest 60 seconds

12.10.12

@ 85% of maximum perceived exertion

AMRAP in 6:00

10 kb swings @ 55/35

10 burpees (no Jump)

10 alternating lunge steps (stationary)

rest 3:00

AMRAP in 6:00

10 thrusters @ 75/45

20 double unders

airdyne 60 seconds

rest 3:00

AMRAP in 6:00

run 200 meters (sub with row if raining)

10 second L-sit hold on rings

10 ring rows

12.07.12

AMRAP in 15 minutes

6/3 L-pull-ups

8 handstand push-ups

12 pistols (6 each leg/alternating)

12.06.12

A.hang snatch X 2 X 10 EMOM @ 50% of full snatch

B. back squat @ 31X1 (high bar) X 3 X 4; rest 2:00

C. 50 weighted sit-ups

12.05.12

A. 6-8 sets of 20 seconds ALL OUT on airdyne; 2-3 minutes rest (for calories each set)

B. ring dips @ 31X1 X AMRAP-1 X 4 rest 90 seconds

12.04.12

2 sets @ 75% MPE

AMRAP in 3 minutes

10 box jumps @ 24/20 (step down)

10 push-ups

10 sit-ups

rest 3:00

AMRAP in 3 minutes

row for meters

rest 3:00

AMRAP in 3 minutes

7 toes-to-bar

9 sumo deadlift high-pulls @ 55/35 #kb

11 wall ball shots @ 20/14

rest 3:00

12.03.02

A. clean and jerk X 1 X 5 (start @ ~80% for first set); rest 2:00

B. barbell bent over rows X 5 X 4; rest to change weight or ~90 seconds

C. ring L-sits X 5 (tough--not to failure); rest 60 seconds

11.30.12

AM sessions:

athlete/coach choose from...

for time

run 5k

or...

row 5k

or...

5k medley

(run 1k, row 1k, run 1k, row 1k, run 1k) for time

or..

medley starting with the row

PM sessions:

reindeer run

11.29.12

A. snatch X 2-2-2-2; rest 2:00 (start @ 80%)

B. clean and jerk @ 55% X 2 X 8 EMOM

C. ring rows X 10-15 X 4; rest 90 seconds

11.28.12

5 sets of 60 seconds on/60 seconds rest @ 75% of MPE

airdyne (calories)

5 pull-ups/10 squats (60 second AMRAP)

wall ball shots @ 20/14

5 kb swings @ 55/35 / 7 sit-ups (60 second AMRAP)

jump rope running man

11.27.12

A. deadlift X 3-3-3; rest 2:00 (start @ 75-80%)

B. floor press X 3-3-3; rest 2:00

C. 2 sets

run 400 meters

rest 1:00

row 500 meters

rest 1:00

Keep all run splits within 5 seconds of each other and keep all row splits within 5 seconds of each other.

11.26.12

for time

run 400 meters

15 clean and jerks @ 135/95

15 lateral burpees over the bar

10 clean and jerks @ 135/95

10 lateral burpees over the bar

5 clean and jerks @ 135/95

5 lateral burpees

run 400 meters

11.21.12

for time
row 1000 meters
50 wall ball shots
50 double unders
50 kettlebell swings @ 55/35
50 hand release push-ups
run 800 meters

11.20.12

A. weighted pull-ups X 3 X 3; rest 2:00

B. run 400 meters X 4 (3rd interval is the hammer); rest 2:00

C. 50 hollow rocks

Part 'b' looks like-

400 #s 1 and 2 within 5 seconds of each other.

400 # 3 is 5-8 seconds faster than 1 and 2.

400 # 4 is back to same time as first 2 400s.

11.19.12

A. OHSQ X 5 X 3; rest 2:00 (that's 3 sets of 5 reps)

B. hang squat clean X 2 X 8 @ 50% of clean EMOM

C. ring dips X 10-9-8-7-6-5-4-3-2-1 for completion (6 minute cap)

*Athlete must rest after each set of dips.

11.16.12

4 rounds for time
10 pull-ups
15 sumo deadlift high-pulls @ 85/55
20 burpees


*17 minute cap

11.15.12

A. power clean X 1 X 6; rest 90-120 seconds (start @ 80%-attempt to increase each set)
B. snatch (full) X 2 X 8 @ 60% EMOM
C. ring roll out to plank/superman X 5 X 5; rest as needed

11.14.12

repeat for 30 minutes @ 75% of MPE

run 200 meters
20 wall ball shots @ 20/14
20 toes-to-bar
20 box jumps @ 24/20 (step down)
airdyne 60 seconds

Rest 60 seconds b/t each movement.

11.13.12

for time
row 500 meters/400 meters
15 thrusters @ 95/65
row 500 meters/400 meters
15 thrusters @ 95/65

rest 10-15 minutes

AMRAP of calories on the airdyne in 4 minutes

11.12.12

A. back squat @ 31X1 X 3 X 3; rest 2:00

B. push jerk X 3 X 3; rest 2:00

C. run 1 mile @ 70% 1st 400, 80% 2nd 400, 90% third 400, 95-100% 4th 400

11.09.12

@ 75% of maximum perceived exertion

clock starts at 0.

0-5 minutes

run 800 meters (rest with time remaining)

5-28 minutes (begin @ minute 5)

3 sets of 60 seconds on/60 seconds rest @ 75% of MPE

burpee (no jump)

row (meters)

squat

AD

minute 29

run 800 meters @ 75%

*keep your second 800 meter run within 5-8 seconds of your first

11.08.12

A. hang power snatch X 3-3-3-3; rest 2:00

B. clean and jerk @ 60% X 2 X 8 EMOM

C. AMRAP pistols in 60 seconds X 4; rest 60 seconds

11.07.12

AMRAP in 15 minutes

10 kb swings @ 55/35

15 wall ball shots @ 20/14

30 double unders

11.06.12

A. front squat X 5-5-5; rest 2:00

B1. overhead press X 5-5-5; rest 60 seconds

B2. weighted pull-ups X 5-5-5; rest 2:00

11.05.12

test # 5

Record your maximum distance in the standing broad jump (inches).  Take your best of three attempts.  Must stick the landing.  Part of the body that is closest to the start point of the jump is the measuring point (i.e. heels, hands if athlete falls backward).

rest 5-10 minutes

test # 6

15-12-9 repetitions for time of
power clean @ 115/70
burpees

11.03.12

test#3

AMRAP of front squats @ 185/100 (1 attempt from the rack--set is terminated when barbell drops or is placed in the rack).

rest 5-10 minutes

test #4

AMRAP of chest-to-bar pull-ups (1 attempt--set is terminated when the athlete drops from the bar or any part of the athlete's body other than the hands touches the rig, etc.)

11.01.12

test # 1

In 10 minutes, work to a 1RM ground-to-overhead (clean and jerk)

rest 5-10 minutes

test # 2

run 3000 meters for time

Compare to 04.05.12

10.31.12

A. in 14 minutes, work to a heavy 3 rep snatch (full).

B. bent over row w/barbell @ 5-5-5 (heavy--perfect form/no momentum); rest 90 seconds

C. weighted sit-ups X 30-50

10.30.12

for time

run 800 meters 

31 pull-ups

31 burpees

31 calories on the rower

run 800 meters

10.29.12

A. back squat @ 3131 X 5-5-5-5; rest 2:00

B. floor press X 5-5-5; rest 2:00

C. 5 sets of unbroken double unders; rest as needed

*For part 'c,' the athlete selects a challenging number of double unders he/she believes he/she can perform for unbroken sets.  If the athlete breaks a set, he/she must re-start the set.  Those w/under 10 double unders will have dedicated double under practice.

10.26.12

3 rounds for time

run 400 meters

20 kb swings @ 70/55

25 wall ball shots @ 20/14

10.25.12

A. clean (full) cluster @ 85-90% X 1.1.1 X 4; rest 2:00

B. hang power snatch X 5-5-5-5; rest 60 seconds

C. ring L-sit --5 hard attempts (not-to-failure)

10.24.12

AMRAP in 17 minutes

7 chest-to-bar pull-ups

9 thrusters @ 95/65

11 lateral bar facing burpees

10.23.12

row 250 meters

run 800 meters

row 500 meters

run 400 meters

row 1000 meters

run 200 meters

These are intervals.  Rest until adequate cardiorespiratory recovery (no mouth breathing/heart rate significantly lowered).  Intervals are all out.

10.22.12

A. In 12 minutes, work to a heavy 3 repetition overhead squat.

B. deadlift X 10-10-10-10 (tough/touch-and-go); rest 60 seconds

C. 50-75 hands-to-floor sit-ups (butterfly position)

D. accumulate 120 seconds in the front leaning rest on the rings

10.19.12

A. In 10 minutes, work up to 90% of your 1RM snatch for a single.

B. clean and jerk X 5 X 5 (tough & touch and go); rest 60 seconds

C. AMRAP pistols in 5 minutes OR 50 pistols (whichever comes first).

10.18.12

@ 85-90% MPE

run 800 meters

50 kb swings @ 55/35

rest 4:00

row 800 meters +

3 sets

10 burpees (no jump)

10 toes-to-bar

rest 4:00

Airdyne 3 minutes for calories

150 double unders OR AMRAP double unders in 3:00

10.17.12

A. turkish get-ups X 40 (20 each side) 

B. handstand push-ups X 30-50; rest as needed to get the volume

C. accumulate 175 seconds in hollow plank

10.16.12

A. front squat X 3-3-3; rest 2:00

B1. ring push-ups @ 3030 X AMRAP-1 X 5; rest 30 seconds

B2. row 30 seconds for meters X 5; rest 2:00

10.15.12

3 rounds for time

run 400 meters
15 overhead squats @ 95/65
15 pull-ups

10.12.12

2 sets

A.run 1000 meters; rest 2:00

row 1000 meters; rest 2:00

B. airdyne 30 seconds hard/30 seconds easy X 8

10.11.12

A. In 12 minutes, work to 90% of your clean and jerk 1RM.

B. snatch (full) X 5 X 5 (touch and go); rest 60 seconds

C. muscle-up/pull-up practice (see below)

10.10.12

@ 85-90% MPE

3 sets or 32:00 (including rest--whichever comes first)

25 box jumps @ 24/20 (step down)

25 wall ball shots @ 20/14

25 htf sit-ups

25 ring rows

run 400 meters

rest 3:00

10.09.12

A. In 6 minutes for burpees

row 750 meters

AMRAP burpees w/time remaining

rest 10-15 minutes

B. AMRAP in 5 minutes

10 kb swings @ 70/55

10 toes-to-bar

20 squats

10.08.12

A. deadlift @ 90% X 1.1.1.1.1

B1. L-pull-ups X 5-10 X 5; rest 0 seconds

B2. double unders X 30-50 X 5; rest 60 seconds

10.05.12

5 rounds for time

30 jumping lunges (alternating)
run 400 meters
30 push-ups (release)
row 500 meters

10.04.12

A. front squat X 10-10-10-10 (tough and unbroken); rest 60 seconds

B. EROM handstand push-ups X 3-5 X 5; rest 90 seconds

C. accumulate 150 seconds in hollow plank

10.03.12

A. In 12 minutes, work to a heavy 2 repetition power snatch.

B. hang clean (full) @ 55% X 2 X 10 EMOM

C1. row 60 seconds for meters X 3; rest 60 seconds

C2. airdyne 60 seconds for distance X 3; rest 60 seconds

10.02.12

@ 85% MPE
run 800 meters
rest 3:00
3 sets
10 shoulder-to-overhead @ 115/75
50 double unders
rest 3:00
row 1000 meters
rest 3:00
3 sets
25 wall ball shots @ 20/14
25 kb swings @ 55/35
rest 3:00
run 800 meters

10.01.12

A. back squat @ 3131 X 3-5 X 4(sets); rest 2:00

B1. chest-to-bar pull-ups X 5-15 X 5; rest 30 seconds

B2. ring L-sit (tough/not to failure) X 5; rest 90 seconds

09.28.12

3 sets 

20 kb swings @ 70/55

20 burpees

airdyne until 3:00 mark for calories

rest 6:00 b/t sets

9.27.12

A. Work to a moderate 3 repetition snatch balance in 12 minutes (focus on speed and technique).

B. full clean X 10-8-6-4 (tough and unbroken); rest 60 seconds

C. run 800 meters; rest 2 minutes

row 1000 meters; rest 2 minutes

run 800 meters

09.26.12

for time

10-1 ladder

power clean @ 135/95

side bar facing burpee w/a lateral jump

+ 

row 500 meters

09.25.12

A. overhead press @ 60% X 10-8-6-4; rest 60 seconds

B. deadlift @ 55% X 2 X 10 EMOM

C. ring dips X AMRAP-1 X 5; rest 60 seconds

09.24.12

3 rounds for time

run 800 meters

35 wall ball shots @ 20/14

25 sumo deadlift high-pulls @ 85/45

09.21.12

A. front squat (alactic) @ 90% X 1 X 6-10; rest 10 seconds b/t sets

B1. handstand push-ups X AMRAP-1 X 5; rest 30 seconds

B2. odd sets--run 400 meters, even sets--airdyne 90 seconds for distance X 5; rest 90 seconds

09.20.12

"Jackie"

for time

row 1000 meters

50 thrusters @ 45/25

30 pull-ups

rest 10 minutes

for time

for total reps of burpee box jumps

AMRAP in 5:00

run 400 meters

AMRAP burpee box jumps @ 24/20

09.19.12

A. hang snatch (full) X 10-8-6-4; rest 60 seconds (heavy and unbroken)

B. power clean X 2 X 10 @ 55% EMOM

C. ring rows X 10-15 X 5; rest 60 seconds

09.18.12

 2 sets @ 85% of MPE

row 1000 meters
rest 90 seconds
30 push-ups
40 HTF sit-ups
50 squats
rest 90 seconds
2 sets
50 double unders
25 sumo deadlift high-pulls w/ 70/55# kb
rest 90 seconds

09.17.12

A. back squat @ 55% X 2 X 10 EMOM
B1. 6-10 pistols (alternating) X 5; rest 0 seconds
B2. 20 hollow rocks X 5; rest 60 seconds

09.14.12

AMRAP in 10 minutes

5 GTOHs (snatch) @ 135/95

10 toes-to-bar

15 wall ball shots @ 20/14

09.13.12

A. hang power clean @ 85-90% X 1 X 8 EMOM

B. full snatch @ 55% X 2 X 8 EMOM

C. 3 sets

row 250 meters

rest 60 seconds

run 200 meters

rest 60 seconds

09.12.12

AMRAP in 3:00 X 3

7 thrusters @ 95/65
7 burpees
7 pull-ups
rest 6:00 b/t each AMRAP

09.11.12

A. In 14 minutes, work to a heavy 3 repetition deadlift.

B. overhead squat X 10-10-10-10 (heavy); 60 seconds rest --use a challenging weight each set--must be taken from the floor

C. ~10 minutes of rope climbing practice

09.10.12

60 seconds on/ 60 seconds rest @ 85% for each movement

5 sets 

row (meters)

box step-up w/kb @ 55/35

100 meter shuttle (meters)

airdyne (distance)

double unders

09.07.12

A. In 7 sets, work to a heavy single snatch (15 minute cap).

B. power clean @ 75% X 5 X 5; rest 60 seconds--must be touch and go

C. ring dips X AMRAP-1 X 5; rest 60 seconds

09.06.12

perform the following sequence as many times as possible @ 85% of MPE

*under 1 year: 25 minutes

1 year and up: 35 minutes

 

run 400 meters

20 box jumps @ 24/20 (step down)

20 sumo deadlift high pulls @ 85/55

20 burpees (no jump)

row 500 meters

rest 2:00

 

*The prescribed times include rest times.

09.05.12

A. In 15 minutes, work to a heavy 3 repetition front squat.

B. push-jerk X 2 X 10 @ 65% on 45 seconds

C. L-sits--5 hard attempts (not-to-failure); rest 60 seconds

09.04.12

for time

row 1000 meters

4 rounds

12 pistols (alternating/6 each side)

12 pull-ups

run 800 meters

08.31.12

A. run 1 mile @ 85-90%

B. weighted pull-ups X 5 X 5 (increase each set--rest to change weight)

C. split squat X 5 X 3 (5 reps/3 sets) moderate

08.30.12

5 sets @ 85% of maximum perceived exertion
AMRAP in 30 seconds/30 seconds rest

airdyne (calories)
wall ball @ 20/14
row (meters)
handstand push-ups
double unders

08.28.12

A. 5 rounds for time
10 kb swings @ 70/55
10 burpees

rest 10:00

B. for time
row 1000 meters
50 wall ball shots @ 20/14

Isaac

In preparation for Isaac, TPG will close at 12 PM Tuesday.  We will be closed Wednesday through Thursday morning.  We plan to re-open for the afternoon sessions on Thursday, August 30.  Stay tuned to this blog and our Facebook page for updates.  Stay safe.

08.27.12

A. In 6 sets, work to a heavy 3 rep floor press.

B. back squat X 2 X 10 @ 65% on 45 seconds

C. run 800 meters X 3; rest 2:00 (keep splits within 5-8 seconds)

08.24.12

AMRAP in 15:00

7 shoulder-to overhead @ 135/95

9 toes-to-bar

11 box jumps @ 24/20

08.23.12

A. hang power clean cluster @ 85% X 1.1.1 X 4; rest 2:00

B. for time/calories

run 800 meters

row 1000 meters

airdyne 3:00 for calories

08.22.12

3 sets for time/calories

10 full cleans @ 135/95
90 second airdyne for calories
rest 6:00

08.21.12

A. In 12 minutes, work to a heavy 2 repetition overhead squat.
B. deadlift @ 65% X 2 X 10 every 45 seconds
C. 10:00 of handstand push-up practice (50 reps maximum)

08.20.12

5 rounds for time

10 split snatches @ 115/75 (alternating)
12 chest-to-bar pull-ups
run 400 meters

08.17.12

A. power snatch X 10-8-6-4 @ 75%; rest 50 seconds

B. run 200 meters X 6; rest 60 seconds (intervals 3 and 5 are the hammers)

The objective of the hammer intervals is to simulate fatigue late in a race/workout.  

Athletes are to run the 200s fast and consistent (within 5 seconds).  The exceptions to this will be the 3rd and 5th intervals.  These 2 intervals are to be run as fast as possible.  The rest time (60 seconds) will not change.  The athletes' objective is to be able to go back to the original pace for intervals 4 and 6.  This better replicates the feeling/metabolic demands of the end of a race/workout where a 'kick' is necessary.

08.16.12

for time

15 clean and jerks @ 155/100

row 600 meters

15 clean and jerks @ 155/100

08.15.12

A. clean cluster @ 87% X 1.1.1 X 4; rest 2:00
B1. L-pull-ups X 10-8-6-8-10; rest 30 seconds
B2. hollow plank hold for 30 seconds X 5; rest 60 seconds

08.14.12

@ 85% of MPE
AMRAP in 6:00
5 tng deadlifts (heavy)
10 ring dips
60 seconds on the airdyne (calories)
rest 3:00
AMRAP in 6:00
15 wall ball shots @ 20/14
row 300 meters
rest 3:00
AMRAP in 6:00
50 double unders
10 burpees (no jump)
rest 3:00
AMRAP in 6:00
run 800 meters
amrap box jumps @ 24/20 with time remaining (step down)

08.13.12

A. back squat @ 3131 X 3 X 3; rest 2:00
B. front squat @ 75% X 5 X 5; rest 30 seconds
C. run 1 mile @ 85-90%

08.10.12

3 sets for times

10 sumo deadlift high-pulls @ 105/65

10 burpees

row 500 meters/400 meters

rest 6:00

08.09.12

A. In 12:00, work to a heavy double power clean.

B. hang snatch (squat) X 2 X 10 on 45 seconds @ 60% of snatch

C. run 800 meters X 3; rest 2:00

08.08.12

2 rounds for time

50 wall ball shots @ 20/14
25 chest-to-bar pull-ups
50 double unders
25 burpees

*20 minute cap

08.07.12

A. In 14 minutes, work to a heavy 3 repetition deadlift.
B. overhead press @ 75% X 10-8-6-4; rest 60 seconds
C. L-sit--5 hard attempts; rest 60 seconds

08.06.12

3 sets
10 overhead squats @ 115/75
run 400 meters
rest 2:00 b/t sets and after 3rd set

3 sets
10 kb swings @ 70/55
row 2:00 for meters
rest 2:00 b/t sets and after 3rd set

3 sets
15 toes-to-bar
30 push-ups
rest 60 seconds b/t sets

08.03.12

A. front squat cluster @ 85% X 1.1.1 X 3; rest 2:00
B. barbell bent over row X 10-10-10 (moderate); rest 60 seconds
C. 50 alternating pistols or AMRAP of pistols in 7:00 (whichever comes first)

08.02.12

@ 85% of Maximum Perceived Exertion
5 sets
AMRAP in 60 seconds
burpee box jumps @ 24/20
rest 60 seconds
AMRAP in 60 seconds
row (meters)
rest 60 seconds
AMRAP in 60 seconds
airdyne (calories)
rest 60 seconds
AMRAP in 60 seconds
run 100 meters and AMRAP HTF sit-ups w/time remaining
rest 60 seconds

08.01.12

A. In 12 minutes, work to a heavy double hang power clean.
B. snatch @ 70% X 10-8-6-4; rest 60 seconds
C1. ring superman X 5 hard attempts; rest 0 seconds
C2. AMRAP in 20 seconds of hollow rocks; rest 60 seconds

07.31.12

AMRAP in 35 minutes
run 800 meters
5 sets
5 front squats @ 135/95
5 strict pull-ups

07.30.12

A. floor press X 5 X 6--increase weight each set; rest to change the weight
B. back squat X 2 X 10 @ 65% on 45 seconds
C. 4 sets
row 250 meters
rest 60 seconds
run 200 meters
rest 60 seconds

07.26.12

for total time
3 rounds of-
15 kb swings @ 70/55
15 handstand push-ups
then...
row 750 meters

*There is only 1 row in the workout.

Enjoy you unload day Friday.  Remember, there is no open gym this Saturday.  New cycle starts Monday.

07.25.12

A. Work up to 90% of your 1RM deadlift for a single--take no more than 10 minutes

B. power snatch cluster @ 87% X 1.1.1 X 4; rest 2:00

C. split squat X 6 each leg X 3 sets (moderate); rest 2:00

07.24.12

@ 85% of maximum perceived exertion
21-15-9 repetitions of-
wall ball shots @ 20/14
toes-to-bar
rest 2:00
3 rounds of-
run 200 meters
15 sumo deadlift high-pulls @ 85/55
rest 2:00
21-15-9 repetitions of-
box jumps @ 24/20
ring dips
rest 2:00
3 rounds of-
50 double unders
35 sit-ups

07.23.12

for time
row 200 meters
10 power cleans @ 115/75
10 burpees
10 power cleans @ 115/75
rest 6 minutes
for time
airdyne 40 seconds
15 pull-ups
12 thrusters @ 85/55
9 pull-ups
rest 6 minutes
for time
row 200 meters
10 power cleans @ 115/75
10 burpees
10 power cleans @ 115/75

07.20.12

10 rounds for time

3 thrusters @ 95/65
5 pull-ups
7 burpees

07.19.12

A. In 12 minutes, work to a heavy 3 repetition front squat.
B. overhead squat @ 70% X 10-8-6-4; rest 60 seconds
C. barbell bent over row X 8-8-8 (moderate weight, increase weight each set, rest long enough to change the weight)

07.18.12

In 12 minutes-
run 800 meters
Perform the following ladder in the time remaining-
1 deadlift @ 275/175
1 box jump @ 30/24
2 deadlifts @ 275/175
2 box jumps @ 30/24
3 deadlifts
3 box jumps
etc. until time expires

07.17.12

A. hang power snatch cluster @85% X 1.1.1 X 4; rest 2:00
B. squat clean @ 70% X 10-8-6-4; rest 60 seconds
C. extended range of motion handstand push-ups X 5-6 X 5; rest 90 seconds

07.16.12

row 1000 meters for time
rest 2:00
run 800 meters for time
rest 2:00
row 500 meters for time
rest 1:00
run 400 meters for time
rest 1:00
row 1000 meters for time
rest 2:00
run 800 meters for time

07.13.12

5 sets @ 85% maximum perceived exertion

AMRAP in 30 seconds
wall ball @ 20/14
rest 30 seconds
AMRAP in 30 seconds
double unders
rest 30 seconds
AMRAP in 30 seconds
burpee onto a 45# plate
rest 30 seconds
AMRAP in 30 seconds
airdyne for distance
rest 30 seconds

07.12.12

A. In 8 minutes, work to a heavy 3 repetition overhead press.
B. back squat X 5 X 6 @ 70%; rest 60 seconds
C. run 200 meters X 5; rest 60 seconds

07.11.12

12-9-6 repetitions for time--
ground-to-overhead @ 85/55
burpees

rest 6 minutes

12-9-6 repetitions for time--
thrusters @ 85/55
pull-ups

07.10.12

for time
row 1000 meters
50 push-ups (release)
50 box jumps @ 24/20
50 alternating lunge steps
50 kb swings @ 55/35
run 1000 meters

07.09.12

A. power clean cluster @ 85% X 1.1.1 X 3; rest 2:00
B. squat snatch X 2 X 8 @ 65% on 45 seconds
C. 50 L-pull-ups for completion--10 minute cap

07.06.12

@ 85% of Maximum Perceived Exertion

AMRAP in 10 minutes
run 200 meters
7 burpee box jumps @ 24/20
14 sumo deadlift high-pulls @ 85/55

rest 5 minutes

AMRAP in 10 minutes
5 pull-ups
10 push-ups
15 squats

07.05.12

A. In 6 sets, work to a heavy 5 repetition front squat (12 minutes max).
B. deadlift X 2 X 8 @ 65% on 45 seconds
C. run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters

07.03.12

A. power snatch cluster @ 85% X 1.1.1 X 3; rest 2:00
B. hang squat clean @ 70% of 1RM hang squat clean X 5 X 5; rest 60 seconds
C. 50 handstand push-ups for time

We are closed tomorrow in honor of Independence Day.  Happy Fourth of July!

07.02.12

In 12 minutes-
row 1000 meters
AMRAP with the time remaining
15 overhead squats @ 95/65
30 double unders

06.29.12

A. squat clean cluster @ 85% of clean X 1.1.1 X 3; rest 2:00
B. run 800 meters X 3; rest 2:00 (keep all intervals within 5 seconds)
C. accumulate 60 seconds in an L-sit

06.28.12

5 sets for times/effort
row 250 meters
10 thrusters @ 75/45
10 pull-ups
rest 5 minutes

06.27.12

@ highest aerobic pace (85% of maximum perceived exertion)

AMRAP in 8:00
15 wall ball shots @ 20/14
AD 30 seconds
rest 4:00
AMRAP in 8:00
run 200 meters
20 burpees (no jump)
rest 4:00
AMRAP in 8:00
12 KB swings @ 55/35
12 box jumps @ 24/20

06.26.12

New Cycle Day 1

A. back squat @ 3131 X 3-5 X 3; rest 2 minutes
B. hang squat snatch @ 60% X 2 X 8 on a 45 second running clock
C. 10 alternating pistols (5 each side) X 5; rest 60 seconds

06.22.12

5 rounds for time

run 400 meters
5 power cleans @ 175/115
10 bar facing burpees

Enjoy your unload day on Monday.

06.21.12

A. push-jerk X 2 X 8 @ 55% every 45 seconds
B1. handstand push-ups X 5-10 X 5; rest 0 seconds
B2. L-pull-ups X 5-10 X 5; rest 90 seconds

06.20.12

A. In 14 minutes, work to a heavy 3 repetition deadlift
B. squat snatch X 2 X 8 @ 55% on 45 seconds
C. For 10 minutes, rotate through L-sits, hollow rocks and ring superman holds.  No specific destination-just play.

06.19.12

@ highest aerobic pace

AMRAP in 6 minutes
10 sumo deadlift high-pulls @ 85/55
20 HTF sit-ups
30 double unders
rest 3:00
AMRAP in 6 minutes
60 seconds on the airdyne
20 push-ups
10 pull-ups
rest 3:00
AMRAP in 6 minutes
14 box step-ups @ 24/20
3 turkish get-ups (ea side)
rest 3:00
run 800 meters

06.18.12

for time

row 500 meters
50 squats
25 ring dips
40 squats
20 ring dips
30 squats
15 ring dips
20 squats
10 ring dips
row 500 meters

06.15.12

A. In 6 sets, work to a heavy 2 repetition hang power clean.
B. overhead squat @ 60% X 5 X 5 EMOM
C. 3 sets
row 250 meters
rest 60 seconds
run 200 meters
rest 60 seconds

06.14.12

3 rounds for time

75 double unders
35 kettlebell swings @ 55/35
15 handstand push-ups

*15 minute cap

06.13.12

5 sets for maximum effort/time

airdyne max calories in 30 seconds
10 thrusters @ 75/45
7 burpees
rest 5 minutes

06.12.12

A. front squat @ 55% X 2 X 8 every 45 seconds
B. power snatch @ 60% X 5 X 5 EMOM
C1. HTF sit-ups X 15 X 5; rest 0 seconds
C2. hollow rocks X 15 X 5; rest 45 seconds

06.11.12

AMRAP in 30 minutes
row 500 meters
25 wall ball shots @ 20/14
run 400 meters
30 jumping lunges
rest 2:00

**Stay high-end aerobic-no redlining

06.08.12

A. In 14 minutes, work to a heavy 3 repetition back squat.
B. squat clean X 2 X 8 @ 55% of 1RM every 45 seconds
C. run 800 meters X 3; rest 2 minutes--keep each set within 5 seconds of the others

06.07.12

@ highest aerobic pace
AMRAP in 4 minutes
run 200 meters
12 kb swings @ 70/55
rest 2 minutes
AMRAP in 4 minutes
10 box jumps @ 24/20
20 push-ups
rest 2 minutes
AMRAP in 4 minutes
row 200 meters
30 squats
rest 2 minutes
AMRAP in 4 minutes
calories on the airdyne

06.06.12

A. In exactly 7 sets, work to a heavy 2 repetition hang power snatch (15 minutes max).
B. overhead press X 5 X 5 @ 60% 1RM EMOM
C. 10-15 ring dips X 5; rest 60 seconds (kipping ok)

06.05.12

In 12 minutes, ascend the following ladder as high as possible-

1 power clean @ 135/95
1 pistol each side
1 strict pull-up
2 power cleans @ 135/95
2 pistols each side (alternating)
2 strict pull-ups
3 power cleans @ 135/95
3 pistols each side (alternating)
3 strict pull-ups
etc. until time expires

06.04.12

A. deadlift X 2 X 8 @ 55% of 1RM every 45 seconds
B. row 1000 meters for time
C. accumulate 60 seconds in ring superman
D. row 1000 meters for time

06.01.12

A. In exactly 6 sets, work to a heavy 3 repetition overhead squat.
B. power clean @ 65% of 1RM X 5 X 5 EMOM
C. run 400 meters for time
rest 90 seconds
max calories on the airdyne in 90 seconds
rest 90 seconds
run 400 meters for time
rest 90 seconds
max calories on the airdyne in 90 seconds

05.31.12

A. 5 sets for time/maximum effort
row 200 meters
12 burpees
rest/walk 5 minutes

B. ring L-sits--4 hard attempts (not to failure) rest as needed

05.30.12

A. front squat X 5 X 5 @ 65% of front squat 1RM EMOM
B. squat snatch X 2 X 8 @ 50% of snatch 1RM EMOM
C. AMRAP of handstand push-ups in 5:00

05.29.12

@ highest aerobic pace
AMRAP in 3 minutes
row 200 meters
20 hand release push-ups
rest 60 seconds
AMRAP in 3 minutes
airdyne 30 seconds
35 double unders
rest 60 seconds
AMRAP in 3 minutes
15 wall ball shots @ 20/14
run 200 meters
rest 60 seconds
run 600 meters

05.25.12

"Murph"

for time
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile

Wear a 20 lb weight vest or body armor if you have it.  Partition the calisthenic repetitions as desired.

More about Lt. Michael P. Murphy: http://www.navy.mil/moh/mpmurphy/

I wish you all a joyful and reflective Memorial Day.  See you Tuesday.

05.24.12

A. In exactly 6 sets, work to a heavy 3 repetition hang power clean.
B. back squat X 2 X 8 every :45 @ 50% of back squat 1RM
C. ring superman X 4 tough sets (not to failure); rest as needed

05.23.12

3 rounds for time

run 400 meters
15 sumo deadlift high-pulls @ 105/65
15 bar facing burpees

05.22.12

A. In exactly 6 sets, work to a heavy 3 repetition overhead press.
B1. power snatch X 10 @ 60% of power snatch 1RM X 4; rest 30 seconds
B2. run 200 meters X 4; rest 90 seconds

05.21.12

unload

for 20 minutes @ an easy pace
row 300 meters
10-15 hindu push-ups
20 seconds pigeon each side
5-10 strict pull-ups
airdyne 60 seconds-easy
10 ring rows
medicine ball toss with partner--6 throws each

05.18.12

5 sets for repetitions

In 60 seconds-
airdyne 30 seconds @ 100%
AMRAP GTOH @ 75/45 w/time remaining
rest 5 minutes b/t sets

05.17.12

MAP 2/1
@ highest aerobic pace

AMRAP in 2:00
7 KTEs
15 squats
rest 60 seconds
AMRAP in 2:00
row for calories
rest 60 seconds
AMRAP in 2:00
10 push-press reps @ 75/45
10 box jumps @ 24/20
rest 60 seconds
AMRAP in 2:00
airdyne for calories
rest 60 seconds
AMRAP in 2:00
sets of 15 unbroken wall ball shots @ 20/14

05.16.12

A. In 10 minutes, work to a heavy single squat clean (not 1RM).
B. deadlift X 2 X 8 @ 55% deadlift 1RM EMOM
C. ring dips @ 3030 X AMRAP-1 X 4; rest 75 seconds
D. 1-2 sets of kipping ring dip practice

05.15.12

A. AMRAP in 7 minutes
10 repetitions of deadlift @ 185/105
10 pull-ups

rest ~10 minutes

B. run 800 meters for time
rest 2 minutes
row 800 meters for time
rest 2 minutes
run 800 meters for time

05.14.12

A. In 12 minutes, work to a heavy 3 repetition front squat.
B. hang power snatch X 10-10-10 @ 60% of power snatch 1RM; rest 60 seconds
C. Practice rolls/walking on your hands for ~10 minutes.

05.11.12

With a 9:00 countdown clock-
run 400 meters
AMRAP in the time remaining
5 barbell thrusters @ 155/95
10 toes-to-bar

rest ~10 minutes

run 800 meters for time

05.10.12

test # 5
Record your maximum distance in the standing broad jump (inches).  Take your best of three attempts.

rest 5-10 minutes

test # 6
15-12-9 repetitions of
power clean @ 115/70
burpees

05.09.12

A. back squat X 10-10-10 @ 60% of 1RM; rest 60 seconds
B. power clean X 2 X 8 @ 50% of 1RM EMOM
C. 50 alternating pistols OR AMRAP of alternating pistols in 8 minutes (whichever comes first)

05.08.12

A. overhead press X 2 X 8 @ 50% of overhead press 1RM EMOM
B. Work up to a heavy 2 repetition squat snatch in exactly 8 sets.
C. 10 chest-to-bar pull-ups EMOM X 5

05.07.12

3 sets @ highest aerobic pace
AMRAP 60 seconds on/30 seconds rest
alternating lunges
rest 30 seconds
double unders
rest 30 seconds
row (meters)
rest 30 seconds
release push-ups

05.04.12

A. In 12 minutes, work to a heavy 5 repetition deadlift.
B. hang power clean X 10-10-10 @ 60% of power clean 1RM; rest 60 seconds
C. run 600 meters X 3; rest 2:30

05.03.12

A. row for 45 seconds @ 100% effort X 5; rest ~ 3 minutes--record meters rowed each round
B. accumulate 75 seconds in hollow plank, right plank and left plank

Mastery

05.02.12

A. overhead squat X 10-10-10 @ 60% of OHSQ 1RM; rest 60 seconds
B. squat clean X 2 X 8 @ 50% of 1RM EMOM
C. 50 handstand push-ups and 50 strict pull-ups for completion--mix and match as desired

05.01.12

AMRAP in 60 seconds @ highest aerobic pace
3 sets
box jumps @ 24/20 (step down)
rest 60 seconds
burpees (no jump)
rest 60 seconds
htf sit-ups
rest 60 seconds
kb swings @ 55/35
rest 60 seconds

04.30.12

3 rounds for time

run 400 meters
21 front squats @ 85/55
12 pull-ups

04.27.12

A. 12 minutes of hand walking practice
B. 5 sets
In 40 seconds, perform 10 jumping lunges and then perform AMRAP of thrusters w/65/45 in the time remaining; rest 3:20

04.26.12

A. front squat X 2 X 8 EMOM @ 50% of front squat 1RM
B. Work to a heavy 3 repetition hang squat snatch in exactly 6 sets.
C. run 400 meters X 4; rest 2 minutes

04.25.12

21-18-15-12 repetitions for time
power clean @ 135/95
burpees

*Run 200 meters after the completion of each couplet and at the end.  First round looks like 21 power cleans, 21 burpees, run 200 meters.
**18 minute time cap

04.24.12

A. Work to a heavy 5 repetition back squat in exactly 6 sets; rest as needed
B. full snatch X 5 X 5 each minute on the minute (EMOM) @ 60% of snatch 1RM
C. AMRAP-1 of ring dips @ 3131 X 4; rest 60 seconds

04.23.12

5 sets-AMRAP @ a high aerobic pace
**All work sets are 30 seconds in duration.
wall ball shots @ 20/14
rest 30 seconds
sumo deadlift high-pulls @ 85/45
rest 30 seconds
hand release push-ups
rest 30 seconds
jump rope running drill
rest 30 seconds

04.20.12

A. In 10 minutes, work to a heavy 5 repetition overhead press.

B. 5 sets

AMRAP of power cleans in 30 seconds @ 50% of power clean 1RM; rest 2:30

C. accumulate 60 seconds in ring superman hold

04.19.12

test #3

AMRAP of front squats @ 185/100 (1 attempt from the rack--set is terminated when barbell drops or is placed in the rack).

rest 5-10 minutes

test #4

AMRAP of chest-to-bar pull-ups (1 attempt--set is terminated when the athlete drops from the bar or any part of the athlete's body other than the hands touches the rig, etc.)

04.18.12

A. In 10 minutes, work to a heavy 3 repetition hang power clean.
B. 30 alternating pistols OR AMRAP of alternating pistols in 8 minutes (whichever comes first).
C. run 200 meters X 5; rest 90 seconds

04.17.12

AMRAP in 20 minutes

run 400 meters

10 alternating lunge steps w/105/75 in front rack position

15 burpees

04.16.12

A. Work to a heavy 3 repetition snatch grip deadlift in 12 minutes.

B. 5 sets

AMRAP in 30 seconds of jump squats @ 55/45 (HBBS position); rest 2:30

C. 90 seconds in hollow plank

03.13.12

@ Highland Road Park

5 rounds for completion on 2:30
~ 300 meter shuttle run

then...

AMRAP in 3 minutes X 2
10 kb swings @ 55/35
10 walking lunge steps
10 burpee broad jumps
shuttle run
rest 60 seconds b/t AMRAP sets

04.12.12

A. In 10 minutes, work to a heavy 2 repetition squat snatch.

B. back squats @ 3030 X 5-5-5; rest 2 minutes

C. ring rows X 10-15 X 3; rest 60 seconds

04.11.12

for time

run 400 meters

150 double unders

120 step-ups @ 24/20

90 htf sit-ups

60 burpees

30 wall ball shots @ 20/14

run 400 meters

04.10.12

A. overhead press X 5 X 6 (increase weight each set-should not be heavy until 4th set)

B. 10 minutes of turkish get-up work

C. accumulate 120 seconds in hollow plank

04.09.12

3 rounds for time

15 pull-ups

20 deck squats @ 35/15

rest 2 minutes

3 rounds for time

25 push-ups

25 Russian swings @ 70/55

rest 2 minutes

run 100 meters @ the top of the minute X 6

Happy Easter!

"He is not here; He has risen, just as He said." -Matthew 28:6

04.05.12

obj: testing

test 1 (strength/creatine phosphate)

In 10 minutes, work to a 1RM ground-to-overhead.

rest 5-10 minutes

test 2 (aerobic endurance--monostructural)

run 3000 meters for time

04.04.12

obj: strength

midline stability/durability

A. In 10 minutes, work to a heavy 5 repetition overhead squat.

B. 5 sets-not-for-time

10 toes-to-bar (strict)

20 sit-ups

30 second side plank (right)

30 second side plank (left)

04.03.12

obj: strength

aerobic power/endurance (mixed modal)

A. In 10 minutes, work to a heavy 3 repetition deadlift.

B. 4 rounds for time

10 burpees

15 kb swings @ 55/35

run 400 meters

04.02.12

6 sets @ full effort

10 squat cleans @ 115/75

20 jump squats

rest 2 minutes

03.30.12

A. snatch pulls X 3-3-3 @ 110% of snatch 1RM; rest as needed

B. AMRAP of pistols in 8 minutes

C. L-sit X 5 hard attempts (not-to-failure); rest as needed

03.29.12

A. push-press X 3-3-3

B. 400 meter run ladders (1st 100m @ 60%, 2nd 100 m @ 70%, 3rd 100m @ 80%, 4th 100 m @ 95%)X 3; rest 2 minutes

03.28.12

@ highest aerobic level

AMRAP in 12 minutes

10 sumo deadlift high-pulls @ 85/50

12 burpees (no jump)

20 hands-to-floor sit-ups

rest 6 minutes

AMRAP in 12 minutes

20 wall ball shots @ 20/14

run 200 meters

03.27.12

A. In exactly 5 sets, build to a heavy 5 repetition front squat; rest as needed

B. AMRAP-1 of handstand push-ups X 5; rest 90 seconds

C. Ring superman holds X 5 hard attempts (not failure); rest as needed

03.26.12

for time

run 800 meters

50 box jumps @ 24/20

run 800 meters

50 kb swings @ 55/35

run 800 meters

50 release push-ups

Open 12.5

AMRAP in 7 minutes

3 thrusters @ 100/65

3 chest-to-bar pull-ups

6 thrusters @ 100/65

6 chest-to-bar pull-ups

9 thrusters @ 100/65

9 chest-to-bar pull-ups

continue ascending by 3s until time expires

03.21.12

@ highest aerobic pace X 3

AMRAP in 60 seconds

front squat @ 95/65

rest 30 seconds

AMRAP in 60 seconds

double unders

rest 30 seconds

AMRAP in 60 seconds

HTF sit-ups

rest 30 seconds

03.20.12

A. In 12 minutes, work to a heavy 3 repetition squat clean.

B. touch-and-go power clean X 5 X 5 @ ~ 75% of part 'a' weight; rest 60 seconds

C. 4-D plank (hollow, right, superman, left) 60 seconds per position; rest as needed

03.19.12

A. In 8 minutes, work to a heavy 5 repetition barbell overhead press.

B. 2 rounds for times

20 pull-ups

20 burpees

20 kb swings @ 70/55

run 200 meters

rest 8 minutes b/t rounds

Open 12.4

AMRAP in 12 minutes

150 wall ball shots

90 double unders

30 muscle-ups

03.14.12

AMRAP in 10 minutes @ highest aerobic pace

run 200 meters

10 deadlifts @ 225/155

20 release push-ups

rest 5 minutes

for time @ highest aerobic pace

25 pull-ups

25 box jumps @ 24/20

25 wall ball shots @ 20/14

run 800 meters

03.13.12

A. back squat X 5-5-5

B. In 10 minutes, work to a heavy triple power snatch.

C. squat snatch @ ~ 75% of part 'b' weight X 5 X 5 (touch and go); rest 60 seconds

03.12.12

A. AMRAP in 3 minutes X 3

10 power cleans @ 115/75

20 jumping lunges

rest 8 minutes b/t AMRAP sets

B. 8-10 minutes of L-sit/hollow plank practice

03.07.12

@ highest aerobic pace

amrap in 7 minutes

run 200 meters

20 wall ball shots @ 20/14

rest 3 minutes

amrap in 7 minutes

50 double unders

25 hands-to-floor sit-ups

rest 3 minutes

amrap in 7 minutes

10 front squats @ 115/70

run 400 meters

03.06.12

A. deadlift X 3-3-3-3

B. handstand push-ups X 5-10 X 4; rest 60 seconds

03.05.12

12-9-6 repetitions for time

squat clean thruster @ 85/50

pull-ups

rest 8 minutes

12-9-6 repetitions for time

power clean @ 115/70

burpees

rest 8 minutes

run 800 meters for time

Open 12.2

CrossFit Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 snatch @ 75/45

30 snatch @ 135/75

30 snatch @ 165/100

max rep snatch @ 210/120

02.29.12

5 sets

run 100 meters @ 90%

10 thrusters @ 105/75

walk 100 meters slowly for recovery

+

~10 minutes pistol practice

02.28.12

@ highest aerobic pace

amrap in 5 minutes of

ground-to-overhead X 10 @ 85/55

alternating lunges X 20

rest 3 minutes

amrap in 5 minutes of

run 200 meters

pull-ups X 10

rest 3 minutes

amrap in 5 minutes of

push-jerk X 5 @ 135/95

box jump X 5 @ 30/24 (step down)

rest 3 minutes

run 1000 meters

02.27.12

A. In 10 minutes, work to a heavy 3 repetition front squat.

B. hang squat clean X 2-2-2-2

C. squat clean X 5 X 5-touch-and-go @ ~70% of part 'b' weight; rest 60 seconds

02.23.12

Open Workout 12.1

AMRAP in 7 minutes
burpees