12.27.12

6 sets for calories; rest 4:00

AMRAP in 60 seconds

10 kb swings @ 70/55

airdyne for calories w/time remaining

12.26.12

A. front squat X 5-4-3-2-1; rest 2:00

B. muscle-ups X 2 X 4 EMOM

C. run 200 meters X 6; rest 60 seconds

12.21.12

"Fight Gone Bad"

Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Perform 3 rounds.


Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

12.20.12

A. snatch (full) @ 60% X 2 X 11 EMOM

B. build to a heavy 3 repetition close grip floor press in 6 sets; rest as needed

C1. ring superman X 5 hard attempts; rest 0

C2. hollow rocks X 10-20 X 5; rest 60 seconds

12.19.12

A. weighted pull-ups X 3 X 3; rest 2:00

B. handstand push-ups X 5-10 UNBROKEN X 5 EMOM (kipping ok)

C. for time

run 800 meters

row 1000 meters

run 800 meters

12.18.12

AMRAP of burpees in 5:00
row 700/600 meters
burpees with jump over the rower for time remaining

rest ~ 10 minutes

for time
20 box jumps @ 24/20
20 pull-ups
20 jump squats @ 45/25 (bar on back)
20 kb swings @ 70/55
200 meter run

12.17.12

A. clean cluster (full) X 1.1.1.1 X 3; rest 2:00 b/t clusters-start @ 80% for 1st cluster
B. high bar back squat X 5-3-2; rest 2:00-increase weight each set
C. barbell bent over row X 5 X 4; start moderately & increase weight each set--rest to change weight

12.14.12

A.for meters each set

row 30 seconds ALL OUT X 6; rest 3-3:30

B. accumulate 120 seconds in the front leaning rest on the rings (push-up position)

12.13.12

3 rounds for time

run 400 meters

10 deadlift reps @ 275/165

15 bar facing burpees

25 wall ball shots @ 20/14

12.12.12

A. In 12 minutes, work to a heavy 2 rep snatch.

B. push jerk X 3 X 3; rest 2:00

C. pull-ups X 5-12 (unbroken) X 5 EMOM

12.11.12

A. power clean @ 55% X 2 X 10 EMOM

B. front squat @ 31X1 X 3 X 3; rest 2:00

C.row 60 seconds for meters X 3; rest 60 seconds

D. run 200 meters X 3; rest 60 seconds

12.10.12

@ 85% of maximum perceived exertion

AMRAP in 6:00

10 kb swings @ 55/35

10 burpees (no Jump)

10 alternating lunge steps (stationary)

rest 3:00

AMRAP in 6:00

10 thrusters @ 75/45

20 double unders

airdyne 60 seconds

rest 3:00

AMRAP in 6:00

run 200 meters (sub with row if raining)

10 second L-sit hold on rings

10 ring rows

12.07.12

AMRAP in 15 minutes

6/3 L-pull-ups

8 handstand push-ups

12 pistols (6 each leg/alternating)

12.06.12

A.hang snatch X 2 X 10 EMOM @ 50% of full snatch

B. back squat @ 31X1 (high bar) X 3 X 4; rest 2:00

C. 50 weighted sit-ups

12.05.12

A. 6-8 sets of 20 seconds ALL OUT on airdyne; 2-3 minutes rest (for calories each set)

B. ring dips @ 31X1 X AMRAP-1 X 4 rest 90 seconds

12.04.12

2 sets @ 75% MPE

AMRAP in 3 minutes

10 box jumps @ 24/20 (step down)

10 push-ups

10 sit-ups

rest 3:00

AMRAP in 3 minutes

row for meters

rest 3:00

AMRAP in 3 minutes

7 toes-to-bar

9 sumo deadlift high-pulls @ 55/35 #kb

11 wall ball shots @ 20/14

rest 3:00

12.03.02

A. clean and jerk X 1 X 5 (start @ ~80% for first set); rest 2:00

B. barbell bent over rows X 5 X 4; rest to change weight or ~90 seconds

C. ring L-sits X 5 (tough--not to failure); rest 60 seconds