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