01.30.13

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

B. 5-10 rope climb ascents--technique focus; rest as needed

C. 5 sets for quickness/agility

box jump over from prone position @ 24/20

2 laps shuttle run to cones

01.29.13

A. front squat X 3 X 3; rest 2:00 (start moderately heavy, increase each set)
B. AMRAP in 7 minutes
5 power cleans @ 145/95

10 bar facing burpees

01.28.13

A. floor press X 3 X 3; rest 2:00

B. for interval times

row 200 meters; rest row time

row 400 meters; rest row time

row 600 meters; rest row time

run 200 meters; rest run time

run 400 meters; rest run time

run 600 meters

01.25.13

for time

6 rounds

6 snatches @ 95/55

12 release push-ups

then...

row 500 meters 

01.24.13

@ 85% of maximum perceived exertion

AMRAP in 15 minutes

run 200 meters

10 toes-to-bar

10 box jumps @ 24/20

rest 6:00

AMRAP in 15 minutes

row 200 meters

10 shoulder-to-overhead @ 95/55

20 htf sit-ups (butterfly)

01.23.13

A. snatch @ 65% X 2 X 8 EMOM

B. In 12 minutes, work to a heavy 3 rep overhead squat.

C. run 1000 meters X 2: rest 3:00

01.22.13

for effort/AMCAP

AMCAP in 2:00 X 4

15 kb swings @ 55/35

15 burpees

airdyne for calories with the remaining time 

rest 6:00 b/t efforts

01.21.13

A. clean (full) cluster X 1.1.1.1 X 4; rest 2:00

B. pull-ups X 5-10 X 6; rest 60 seconds

C. accumulate 120 seconds in the front leaning rest on rings

01.18.13

A. snatch (full) cluster X 1.1.1.1 X 4; rest 2:00 (start @ ~82% for the first cluster & increase weight each subsequent cluster if form is acceptable)

B. On the 3:00 mark, run 400 meters X 5 (keep intervals within 5-10 seconds)

*For part 'b,' athlete runs at the 0:00, 3:00, 6:00, 9:00 and 12:00 marks.  

01.17.13

A. clean (full) X 2 X 8 @ 60% EMOM

B. back squat @ ~60% X 5-4-3-2-1-2-3-4-5; rest 30 seconds

C. ring rows X 5-10 X 4; rest 60 seconds

01.16.13

@ 85% of maximum perceived exertion

AMRAP in 12:00

run 400 meters

20 wall ball shots @ 20/14

20 hands-to-floor sit-ups (butterfly position)

rest 6 minutes

AMRAP in 12:00

airdyne 2:00 

20 burpees (no jump)

01.15.13

A. power clean X 5 X 5 touch-and-go @ ~60% EMOM

B. front squat X 5 X 3; rest 2:00

C. handstand push-ups X 5-10 X 4; rest 60 seconds

01.14.13

AMRAP in 16 minutes

row 1200 meters

then, with time remaining-

30 double unders

7/5 pull-ups

01.11.13

4 sets for times
row 200/150
20 thrusters @ 65/35
rest 5:00 between sets

01.10.13

A. power snatch X 5 X 5 (touch and go) @ 60% of snatch or power snatch; rest 60 seconds
B1. run 200 meters X 5; rest 0 seconds
B2. 20 HTF sit-ups (butterfly position) X 5; rest 60 seconds

01.09.13

10-1 repetitions for time of-
shoulder-to-overhead @ 135/85
alternating pistols

01.08.13

@ 85% of maximum perceived exertion (MPE)

AMRAP in 10 minutes

run 800 meters then, w/time remaining...

12 burpees

9 ring rows

rest 5 minutes

AMRAP in 10 minutes

12 box jumps @ 24/20 (step down)

9 kb swings @ 55/35

6 toes-to-bar

01.07.13

A. In 12 minutes, work to a heavy 2 repetition hang clean (full).
B. back squat X 5 X 3; rest 2:00--attempt to increase weight each set 
C. 1-10 pull-ups X 5; rest 60 seconds

01.04.13

A. In 12 minutes, work to a heavy 2 repetition snatch (full)

B1. row 500 meters odd sets/run 400 meters even sets X 4; rest 0

B2. 4 directional plank for 30 seconds each position (hollow, left, front, right); rest 90 seconds X 4

01.03.13

A. full clean X 2 X 8 EMOM (odd sets @~60%, even sets @~ 70%)

B. AMRAP in 8 minutes

10 sumo deadlift high-pulls @ 85/55

10 burpees

01.02.13

@ 85% of MPE

AMRAP in 8:00

run 200 meters

12 toes-to-bar

24 squats

rest 4 minutes

AMRAP in 8:00

row 250 meters

20 wall ball shots @ 20/14

rest 4 minutes

AMRAP in 8:00

10 GTOH (snatch) @ 75/45

20 HTF sit-ups

30 double unders

12.28.12

for time

row 1000 meters

50 wall ball shots @ 20/14

run 800 meters

50 box jumps @ 24/20

row 1000 meters

50 ring push-ups

run 800 meters

50 thrusters @ 65/35