02.28.13

for time

row 1000 meters

run 1000 meters

150 running man jump rope reps

21-15-9

push-up kick throughs

kb swings @ 55/35

02.27.13

A.AMRAP in 9:00

1 snatch @ 135/95

1 ring dip

2 snatches @ 135/95

2 ring dips

3 snatches @ 135/95

3 ring dips

etc.

*Any safe, known version of snatch is ok (full, power, split, etc.). Clean and jerk is not ok.

B.2-3 sets

4-D plank 30 seconds each; rest as needed

(hollow, side, front, side)

02.26.13

3 sets

 12-9-6 repetitions for time

thrusters @ 75/45

pull-ups

rest 8-10 minutes b/t sets

*4 minute cap on each interval  

02.25.13

@ 90% of MPE

for meters in 9:00

8 burpees @ the top of the minute 

row for the remainder of the minute

rest 4:00

for wall ball shots in 9:00

run 400 meters

25 wall ball shots @ 20/14

rest 4:00

for cals/double unders in 9:00

AD 60 seconds

double unders 60 seconds

02.22.13

A. hang snatch @ ~ 50% of snatch X 2 X 8 EMOM

B. AMRAP in 9 minutes

10 burpees

5 pull-ups

02.21.13

A. In 14 minutes, work up to a heavy 2 repetition deadlift.

B. For 10 minutes (practice)--no shoes

shoulder roll

bear crawl (down)

crab crawl (back)

5 tuck jumps for height/quietness 

C. w/partner

tennis ball reaction catches X 20 each partner

02.20.13

A. clean and jerk @ 55% X 2 X 6 EMOM

B. clean and jerk X 1.1.1.1.1 X 3; rest 2:00 --start @ ~ 80% and increase each cluster if possible

C. AMRAP of handstand push-ups in 6 minutes (no more than 60 reps)

02.19.13

@ 85%-90% MPE

AMRAP in 6 minutes

run 100 meters

10 toes-to-bar

10 box jumps @ 24/20

rest 3:00

AMRAP in 6 minutes

10 kb swings @ 55/35

10 release push-ups

10 HTF sit-ups (butterfly)

rest 3:00

AMCAP in 6:00

50 wall ball shots @ 20/14

airdyne for calories with time remaining

02.18.13

A.3 rounds for time

10 overhead squats @ 115/75

50 double unders

*9 minute cap

rest 10 minutes

B. for time

10 front squats @ 135/95

run 400 meters

10 front squats @ 135/95

02.15.13

3 rounds for repetitions rotating every 60 seconds (60 seconds at each station)

60 second rest after 5th station

double unders

row (calories)

burpees (no jump)

butterfly HTF sit-ups

power clean @ 85/55

02.14.13

A. front squats X 10-3-10-3; rest 2:00

B1. strict pull-ups X AMRAP-1 X 5; rest 30 seconds

B2. run 200 meters X 5; rest 30 seconds

02.13.13

15-12-9 for time

kb swing @ 55/35

burpees

rest 9 minutes

for effort/calories in 3:00

30 jump squats

20 pull-ups

airdyne for calories for the remainder of the 3 minutes

rest 9 minutes

15-12-9 for time

kb swings @ 55/35

burpees

02.12.12

for time

20 shoulder to overhead @ 135/95 

row 500 meters

50 wall ball shots @ 20/14

run 400 meters

20 shoulder to overhead @ 135/95

02.11.13

A. snatch @ 55% X 2 X 6 EMOM

B. snatch cluster X 1.1.1.1.1 X 3; rest 2:00 (start @ 80% for 1st cluster and increase each cluster if possible)

C. ring push-ups X AMRAP-1 X 5; rest 90 seconds

02.08.13

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

B. Work to a heavy 5 repetition overhead squat in 6-7 sets.

C. Ring L-sit X 5 hard attempts (not-to-failure); rest 60 seconds

02.07.13

for time

row 800 meters

100 double unders

50 pull-ups

40 wall ball shots @ 20/14

30 kettlebell sumo deadlift high pulls @ 55/35

20 ring push-ups

run 800 meters

20 box jumps @ 24/20

30 kettlebell swings @ 55/35

40 butterfly htf sit-ups

50 burpees (no jump)

100 double unders

*40 minute cap

02.06.13

A. snatch @ 60% X 5 X 5 (touch and go); rest 60 seconds

B1. handstand push-ups X 5-12 X 5; rest 30 seconds

B2. ring rows X 10 X 5; rest 2:00

02.05.13

A1. run 400 meters X 6; rest 0 seconds

A2. 15-20 hollow rocks X 6; rest 2 minutes

B. 4-D plank (front, side, hollow, side) 30 seconds each X 2; rest as needed

02.04.13

A. death by clean and jerk

1 clean and jerk @ 135/95 1st minute

2 clean and jerks @ 135/95 2nd minute

3 clean and jerks @ 135/95 3rd minute

etc. until the clock wins and the athlete cannot complete the round he/she is on in the minute.

*score is total number of reps

B. row 1200 meters for time

02.01.13

@ 85% of maximum perceived exertion

AMRAP in 20 minutes

run 400 meters

20 wall ball shots @ 20/14

15 kb swings @ 55/35

10 alternating overhead walking lunge steps @ 45/25 plate (5 steps each side)

01.31.13

3 sets for meters/effort

As many meters as possible (AMMAP) in 2:30

15 thrusters @ 65/35

15 pull-ups

row for meters with time remaining

rest 7:00