Tuesday, July 31, 2012

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

Friday, July 27, 2012

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.

Wednesday, July 25, 2012

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

Tuesday, July 24, 2012

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

Monday, July 23, 2012

07.20.12

10 rounds for time

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

Friday, July 20, 2012

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)

Wednesday, July 18, 2012

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

Tuesday, July 17, 2012

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

Saturday, July 14, 2012

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

Friday, July 13, 2012

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

Thursday, July 12, 2012

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

Wednesday, July 11, 2012

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

Tuesday, July 10, 2012

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

Friday, July 06, 2012

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

Thursday, July 05, 2012

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

Tuesday, July 03, 2012

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!

Monday, July 02, 2012

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