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