05.30.13

@ 85% of MPE

AMRAP in 5:00
20 wall ball shots @ 20/14
run 200 meters
rest 3:00
AMRAP in 5:00
10 release push-ups
15 butterfly HTF sit-ups
20 double unders
rest 3:00
AMRAP in 5:00
7 pull-ups
14 lunge steps
row 200 meters
rest 3:00
AMRAP in 5:00
Airdyne for calories

05.29.13

5 sets @ 97%

For 90 seconds

10 thrusters @ 75/45

7 burpees over the rower

row for calories w/the remaining time

rest 5-6 minutes b/t sets

05.28.13

A. snatch pull @ 105% of snatch X 3 X 3; rest 90 seconds
B. In exactly 10 minutes, work to a heavy 3 rep overhead squat.
C1. 5-10 ring rows @ 1131 X 3; rest 30 seconds
C2. 15-20 hollow rocks X 3; rest 90 seconds

05.24.13

Memorial Day Training

Choose one of the following:

#1 "Murph"
for time
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile
*wear 20 # vest if you have it--partition reps as you wish

#2 "Abbate"
for time
run 1 mile
21 clean and jerks @ 155/100
run 800 meters
21 clean and jerks @ 155/100
run 1 mile

#3 "Loredo"
6 rounds for time of-
24 squats
24 push-ups
24 walking lunge steps
run 400 meters

05.23.13

A. snatch balance X 3 X 3; rest 2:00

B. In exactly 10 minutes, work to a heavy 3 repetition back squat.

C. AMRAP handstand push-ups (strict) X 3; rest 90 seconds

05.22.13

6 sets @ 97% for times
10 KBS @ 70/55
run 200 meters
rest 4-5 minutes

05.21.13

A. clean X 1.1.1.1 X 3; rest 2:00 (increase each cluster if possible)
B. In exactly 10 minutes, work up to a heavy 3 repetition floor press.
C. 5-12 strict pull-ups X 4; rest 60 seconds

05.20.13

2 sets @ 85% of MPE (18 minutes of work total)

AMRAP in 3 minutes
5 toes-to-bar
7 burpees
9 russian swings @ 55/35
rest 3:00

AMRAP in 3:00
10 thrusters @ 45/25
30 double unders
rest 3:00
AMMAP in 3:00
row (meters)
rest 3:00

05.17.13

A. hang clean X 3 X 3; rest 2:00
B. Work to a heavy 3 rep push jerk in 10 minutes.
C. 3 sets
run 400 meters; rest 90 seconds
row 500 meters; rest 90 seconds

05.16.13

Test #6

AMRAP in 15 minutes
15 KB swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

05.15.13

60 seconds on/60 seconds off @ 85% MPE for 5 sets

row (calories)
box jumps @ 24/20 (step down)
10 ring rows + AMRAP HTF sit-ups with time remaining
running man jump rope

05.14.13

Test #5

15-12-9 reps for time
thrusters @ 75/45
pull-ups

rest exactly 12 minutes

15-12-9 reps for time
thrusters @ 75/45
pull-ups

05.13.13

A. snatch X 3 X 3; rest 2:00
B. Work to a heavy 5 rep overhead squat in 10 minutes.
C1. pistols X 10 (alternating--5 each) X 3; rest 0 seconds
C2. 20 hollow rocks X 3; rest 90 seconds

05.10.13

@ 85% of MPE 30 seconds on/30 seconds off X 5
burpees (no jump)
5 toes-to-bar + alternating lunges w/time remaining
double unders
box step-ups @ 24/20
wall ball shots @ 20/14

05.09.13

Test #4
A. Build to a 1RM back squat in 10 minutes or fewer.
B. Build to a 1RM front squat in 10 minutes or fewer.
C. 100 butterfly HTF sit-ups (for completion--not part of the test)

05.08.13

Test #3
A.Quickly work to a heavy 1RM weighted pull-up (record hand position)
B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer).
C. row 1000 meters (male) 800 meters (female) for time

05.07.13

Test #2

A. standing broad jump (best of 3 attempts)
B. In 8 minutes, work up to a heavy 1 rep power clean.
C. AMRAP in 4:00 power cleans @ 90% of part 'a'
*rest exactly 2 minutes b/t parts 'b' and 'c.'

05.06.13

Testing Week
test #1

run 3000 meters for time

05.03.13

A. deadlift X 3-2-1; rest 2-2:30
B. overhead press X 3 X 3; rest 2:00
C. 20 turkish get-ups (10 each side)

05.02.13

A1. 10 chest-to-bar pull-ups X 3; rest 30 seconds
A2. 10-15 ring push-ups X 3; rest 90 seconds
B. run 600 meters X 2; rest 2:30

05.01.13

4 sets for times
5 touch-and-go power cleans @ 145/100
row 150 meters
rest 4-5 minutes b/t each set

04.30.13

A. back squat X 3-2-2; rest 2:00
B. weighted pull-ups X 3 X 3; rest 2:00
C. 4-D plank--30 seconds each X 2; rest as needed

04.29.13

for 25 minutes @ 85% MPE

row 500 meters
10 burpees (no jump)
10 ring rows
10 wall ball shots @ 20/14
10 sumo deadlift high-pulls w/ 55/35 #kb
run 400 meters