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