10.28.11

A. hang squat clean X 2-2-2-2
B. amrap of muscle-ups X 5; rest 2 minutes

10.27.11

3 rounds for times

10 push-jerks (heavy and unbroken)

20 kb sumo deadlift high-pulls @ 70/55

run 800 meters

rest 2:30

10.26.11

A. back squat @ 3030 X 4-4-4-4; rest as needed
B. accumulate 60 seconds in the L-sit position on the rings

10.25.11

5 rounds for times

power snatch @ 115/85 X 10

strict pull-ups x 10

kettlebell swings X 10 (heavy and unbroken)

rest 2 minutes after each round

10.24.11

A. run 200 meters @ 90-100% X 5; rest 90 seconds
B. EROM push-ups X 25-25-25-25; rest 60 seconds

10.21.11

for time

50 pull-ups

run 1000 meters

50 hang power cleans @ 95/55

50 weighted sit-ups @ 25/10

10.20.11

6 rounds for times

15 jump squats @ 45/35

20 burpees

rest 90 seconds after each round

10.19.11

A. deadlift X 3-3-3
B. toes-to-bar (strict) X 10-10-10;rest 60 seconds
C. 4-D plank @ 45 seconds each position

10.18.11

4 rounds for repetitions or times

AMRAP of handstand push-ups in 60 seconds
rest 30 seconds
20 wall ball shots for time @20/14
rest 30 seconds
run 400 meters for time
rest 90 seconds

10.14.11

A. power snatch X 2-2-2-2-2 @ 85%; rest as needed
B. ring rows X 15-15-15; rest 60 seconds

10.13.11

5 rounds for time

run 400 meters

front squats X 10 @ 155/105 (from floor)

special exercise X 10

*special exercise = 1 chest-to-bar pull-up + 1 rep knees-to-elbows

10.12.11

A. push-jerk X 2-2-2-2; rest as needed (14 minutes max)
B. weighted sit-ups @ 25lbs X 25-25-25; rest 60 seconds

10.11.11

A. 5 rounds for times

10 box jumps @ 31/25

run 200 meters

rest 120 seconds between each round

B. AMRAP of unbroken double unders X 5 attempts; rest as needed-10 minutes max

10.10.11

A. power clean X 3-3-3-3; rest as needed (15 minutes max)
B1. ring push-ups @ 2020 X 10-15 X 5; rest 0 seconds
B2. hollow rocks X 20 X 5; rest 60 seconds

10.07.11

for times

run 100 meters

10 reps ground-to-overhead (GTOH) @ 95/55

run 100 meters

rest 120 seconds

run 200 meters

20 reps GTOH @ 95/55

run 200 meters

rest 120 seconds

run 400 meters

30 reps GTOH @ 95/55

run 400 meters

10.06.11

A. front squat X 3-3-3-3; rest as needed w/ 15 minute cap

B1. AMRAP of burpees in 30 seconds X 4; rest 60 seconds

B2. AMRAP of jumping lunges in 30 seconds X 4; rest 60 seconds

10.05.11

A. 21-15-9 repetitions for time

145lb/100lb hang power cleans
handstand push-ups

rest 2 minutes after part 'a'

B. 30 ring rows for completion

10.04.11

A. In 14 minutes, work to a heavy 3 repetition single leg deadlift (each side).

B. AMSAP of ring L-sits X 5; rest 60 seconds

10.03.11

for interval times

run 100 meters
rest 30 seconds
run 200 meters
rest 60 seconds
run 400 meters
rest 90 seconds
run 800 meters
rest 120 seconds

+

AMRAP of alternating pistols in 5 minutes

09.30.11

3 rounds for time

run 800 meters
1 power clean/5 jerks X 3 @ 135/95
15 ring dips