08.22.12

3 sets for time/calories

10 full cleans @ 135/95
90 second airdyne for calories
rest 6:00

08.21.12

A. In 12 minutes, work to a heavy 2 repetition overhead squat.
B. deadlift @ 65% X 2 X 10 every 45 seconds
C. 10:00 of handstand push-up practice (50 reps maximum)

08.20.12

5 rounds for time

10 split snatches @ 115/75 (alternating)
12 chest-to-bar pull-ups
run 400 meters

08.17.12

A. power snatch X 10-8-6-4 @ 75%; rest 50 seconds

B. run 200 meters X 6; rest 60 seconds (intervals 3 and 5 are the hammers)

The objective of the hammer intervals is to simulate fatigue late in a race/workout.  

Athletes are to run the 200s fast and consistent (within 5 seconds).  The exceptions to this will be the 3rd and 5th intervals.  These 2 intervals are to be run as fast as possible.  The rest time (60 seconds) will not change.  The athletes' objective is to be able to go back to the original pace for intervals 4 and 6.  This better replicates the feeling/metabolic demands of the end of a race/workout where a 'kick' is necessary.

08.16.12

for time

15 clean and jerks @ 155/100

row 600 meters

15 clean and jerks @ 155/100

08.15.12

A. clean cluster @ 87% X 1.1.1 X 4; rest 2:00
B1. L-pull-ups X 10-8-6-8-10; rest 30 seconds
B2. hollow plank hold for 30 seconds X 5; rest 60 seconds

08.14.12

@ 85% of MPE
AMRAP in 6:00
5 tng deadlifts (heavy)
10 ring dips
60 seconds on the airdyne (calories)
rest 3:00
AMRAP in 6:00
15 wall ball shots @ 20/14
row 300 meters
rest 3:00
AMRAP in 6:00
50 double unders
10 burpees (no jump)
rest 3:00
AMRAP in 6:00
run 800 meters
amrap box jumps @ 24/20 with time remaining (step down)

08.13.12

A. back squat @ 3131 X 3 X 3; rest 2:00
B. front squat @ 75% X 5 X 5; rest 30 seconds
C. run 1 mile @ 85-90%

08.10.12

3 sets for times

10 sumo deadlift high-pulls @ 105/65

10 burpees

row 500 meters/400 meters

rest 6:00

08.09.12

A. In 12:00, work to a heavy double power clean.

B. hang snatch (squat) X 2 X 10 on 45 seconds @ 60% of snatch

C. run 800 meters X 3; rest 2:00

08.08.12

2 rounds for time

50 wall ball shots @ 20/14
25 chest-to-bar pull-ups
50 double unders
25 burpees

*20 minute cap

08.07.12

A. In 14 minutes, work to a heavy 3 repetition deadlift.
B. overhead press @ 75% X 10-8-6-4; rest 60 seconds
C. L-sit--5 hard attempts; rest 60 seconds

08.06.12

3 sets
10 overhead squats @ 115/75
run 400 meters
rest 2:00 b/t sets and after 3rd set

3 sets
10 kb swings @ 70/55
row 2:00 for meters
rest 2:00 b/t sets and after 3rd set

3 sets
15 toes-to-bar
30 push-ups
rest 60 seconds b/t sets

08.03.12

A. front squat cluster @ 85% X 1.1.1 X 3; rest 2:00
B. barbell bent over row X 10-10-10 (moderate); rest 60 seconds
C. 50 alternating pistols or AMRAP of pistols in 7:00 (whichever comes first)

08.02.12

@ 85% of Maximum Perceived Exertion
5 sets
AMRAP in 60 seconds
burpee box jumps @ 24/20
rest 60 seconds
AMRAP in 60 seconds
row (meters)
rest 60 seconds
AMRAP in 60 seconds
airdyne (calories)
rest 60 seconds
AMRAP in 60 seconds
run 100 meters and AMRAP HTF sit-ups w/time remaining
rest 60 seconds

08.01.12

A. In 12 minutes, work to a heavy double hang power clean.
B. snatch @ 70% X 10-8-6-4; rest 60 seconds
C1. ring superman X 5 hard attempts; rest 0 seconds
C2. AMRAP in 20 seconds of hollow rocks; rest 60 seconds

07.31.12

AMRAP in 35 minutes
run 800 meters
5 sets
5 front squats @ 135/95
5 strict pull-ups

07.30.12

A. floor press X 5 X 6--increase weight each set; rest to change the weight
B. back squat X 2 X 10 @ 65% on 45 seconds
C. 4 sets
row 250 meters
rest 60 seconds
run 200 meters
rest 60 seconds

07.26.12

for total time
3 rounds of-
15 kb swings @ 70/55
15 handstand push-ups
then...
row 750 meters

*There is only 1 row in the workout.

Enjoy you unload day Friday.  Remember, there is no open gym this Saturday.  New cycle starts Monday.

07.25.12

A. Work up to 90% of your 1RM deadlift for a single--take no more than 10 minutes

B. power snatch cluster @ 87% X 1.1.1 X 4; rest 2:00

C. split squat X 6 each leg X 3 sets (moderate); rest 2:00

07.24.12

@ 85% of maximum perceived exertion
21-15-9 repetitions of-
wall ball shots @ 20/14
toes-to-bar
rest 2:00
3 rounds of-
run 200 meters
15 sumo deadlift high-pulls @ 85/55
rest 2:00
21-15-9 repetitions of-
box jumps @ 24/20
ring dips
rest 2:00
3 rounds of-
50 double unders
35 sit-ups

07.23.12

for time
row 200 meters
10 power cleans @ 115/75
10 burpees
10 power cleans @ 115/75
rest 6 minutes
for time
airdyne 40 seconds
15 pull-ups
12 thrusters @ 85/55
9 pull-ups
rest 6 minutes
for time
row 200 meters
10 power cleans @ 115/75
10 burpees
10 power cleans @ 115/75

07.20.12

10 rounds for time

3 thrusters @ 95/65
5 pull-ups
7 burpees

07.19.12

A. In 12 minutes, work to a heavy 3 repetition front squat.
B. overhead squat @ 70% X 10-8-6-4; rest 60 seconds
C. barbell bent over row X 8-8-8 (moderate weight, increase weight each set, rest long enough to change the weight)

07.18.12

In 12 minutes-
run 800 meters
Perform the following ladder in the time remaining-
1 deadlift @ 275/175
1 box jump @ 30/24
2 deadlifts @ 275/175
2 box jumps @ 30/24
3 deadlifts
3 box jumps
etc. until time expires

07.17.12

A. hang power snatch cluster @85% X 1.1.1 X 4; rest 2:00
B. squat clean @ 70% X 10-8-6-4; rest 60 seconds
C. extended range of motion handstand push-ups X 5-6 X 5; rest 90 seconds

07.16.12

row 1000 meters for time
rest 2:00
run 800 meters for time
rest 2:00
row 500 meters for time
rest 1:00
run 400 meters for time
rest 1:00
row 1000 meters for time
rest 2:00
run 800 meters for time

07.13.12

5 sets @ 85% maximum perceived exertion

AMRAP in 30 seconds
wall ball @ 20/14
rest 30 seconds
AMRAP in 30 seconds
double unders
rest 30 seconds
AMRAP in 30 seconds
burpee onto a 45# plate
rest 30 seconds
AMRAP in 30 seconds
airdyne for distance
rest 30 seconds

07.12.12

A. In 8 minutes, work to a heavy 3 repetition overhead press.
B. back squat X 5 X 6 @ 70%; rest 60 seconds
C. run 200 meters X 5; rest 60 seconds

07.11.12

12-9-6 repetitions for time--
ground-to-overhead @ 85/55
burpees

rest 6 minutes

12-9-6 repetitions for time--
thrusters @ 85/55
pull-ups

07.10.12

for time
row 1000 meters
50 push-ups (release)
50 box jumps @ 24/20
50 alternating lunge steps
50 kb swings @ 55/35
run 1000 meters

07.09.12

A. power clean cluster @ 85% X 1.1.1 X 3; rest 2:00
B. squat snatch X 2 X 8 @ 65% on 45 seconds
C. 50 L-pull-ups for completion--10 minute cap

07.06.12

@ 85% of Maximum Perceived Exertion

AMRAP in 10 minutes
run 200 meters
7 burpee box jumps @ 24/20
14 sumo deadlift high-pulls @ 85/55

rest 5 minutes

AMRAP in 10 minutes
5 pull-ups
10 push-ups
15 squats

07.05.12

A. In 6 sets, work to a heavy 5 repetition front squat (12 minutes max).
B. deadlift X 2 X 8 @ 65% on 45 seconds
C. run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters

07.03.12

A. power snatch cluster @ 85% X 1.1.1 X 3; rest 2:00
B. hang squat clean @ 70% of 1RM hang squat clean X 5 X 5; rest 60 seconds
C. 50 handstand push-ups for time

We are closed tomorrow in honor of Independence Day.  Happy Fourth of July!

07.02.12

In 12 minutes-
row 1000 meters
AMRAP with the time remaining
15 overhead squats @ 95/65
30 double unders

06.29.12

A. squat clean cluster @ 85% of clean X 1.1.1 X 3; rest 2:00
B. run 800 meters X 3; rest 2:00 (keep all intervals within 5 seconds)
C. accumulate 60 seconds in an L-sit

06.28.12

5 sets for times/effort
row 250 meters
10 thrusters @ 75/45
10 pull-ups
rest 5 minutes

06.27.12

@ highest aerobic pace (85% of maximum perceived exertion)

AMRAP in 8:00
15 wall ball shots @ 20/14
AD 30 seconds
rest 4:00
AMRAP in 8:00
run 200 meters
20 burpees (no jump)
rest 4:00
AMRAP in 8:00
12 KB swings @ 55/35
12 box jumps @ 24/20

06.26.12

New Cycle Day 1

A. back squat @ 3131 X 3-5 X 3; rest 2 minutes
B. hang squat snatch @ 60% X 2 X 8 on a 45 second running clock
C. 10 alternating pistols (5 each side) X 5; rest 60 seconds

06.22.12

5 rounds for time

run 400 meters
5 power cleans @ 175/115
10 bar facing burpees

Enjoy your unload day on Monday.

06.21.12

A. push-jerk X 2 X 8 @ 55% every 45 seconds
B1. handstand push-ups X 5-10 X 5; rest 0 seconds
B2. L-pull-ups X 5-10 X 5; rest 90 seconds

06.20.12

A. In 14 minutes, work to a heavy 3 repetition deadlift
B. squat snatch X 2 X 8 @ 55% on 45 seconds
C. For 10 minutes, rotate through L-sits, hollow rocks and ring superman holds.  No specific destination-just play.

06.19.12

@ highest aerobic pace

AMRAP in 6 minutes
10 sumo deadlift high-pulls @ 85/55
20 HTF sit-ups
30 double unders
rest 3:00
AMRAP in 6 minutes
60 seconds on the airdyne
20 push-ups
10 pull-ups
rest 3:00
AMRAP in 6 minutes
14 box step-ups @ 24/20
3 turkish get-ups (ea side)
rest 3:00
run 800 meters

06.18.12

for time

row 500 meters
50 squats
25 ring dips
40 squats
20 ring dips
30 squats
15 ring dips
20 squats
10 ring dips
row 500 meters

06.15.12

A. In 6 sets, work to a heavy 2 repetition hang power clean.
B. overhead squat @ 60% X 5 X 5 EMOM
C. 3 sets
row 250 meters
rest 60 seconds
run 200 meters
rest 60 seconds

06.14.12

3 rounds for time

75 double unders
35 kettlebell swings @ 55/35
15 handstand push-ups

*15 minute cap

06.13.12

5 sets for maximum effort/time

airdyne max calories in 30 seconds
10 thrusters @ 75/45
7 burpees
rest 5 minutes

06.12.12

A. front squat @ 55% X 2 X 8 every 45 seconds
B. power snatch @ 60% X 5 X 5 EMOM
C1. HTF sit-ups X 15 X 5; rest 0 seconds
C2. hollow rocks X 15 X 5; rest 45 seconds

06.11.12

AMRAP in 30 minutes
row 500 meters
25 wall ball shots @ 20/14
run 400 meters
30 jumping lunges
rest 2:00

**Stay high-end aerobic-no redlining

06.08.12

A. In 14 minutes, work to a heavy 3 repetition back squat.
B. squat clean X 2 X 8 @ 55% of 1RM every 45 seconds
C. run 800 meters X 3; rest 2 minutes--keep each set within 5 seconds of the others

06.07.12

@ highest aerobic pace
AMRAP in 4 minutes
run 200 meters
12 kb swings @ 70/55
rest 2 minutes
AMRAP in 4 minutes
10 box jumps @ 24/20
20 push-ups
rest 2 minutes
AMRAP in 4 minutes
row 200 meters
30 squats
rest 2 minutes
AMRAP in 4 minutes
calories on the airdyne

06.06.12

A. In exactly 7 sets, work to a heavy 2 repetition hang power snatch (15 minutes max).
B. overhead press X 5 X 5 @ 60% 1RM EMOM
C. 10-15 ring dips X 5; rest 60 seconds (kipping ok)

06.05.12

In 12 minutes, ascend the following ladder as high as possible-

1 power clean @ 135/95
1 pistol each side
1 strict pull-up
2 power cleans @ 135/95
2 pistols each side (alternating)
2 strict pull-ups
3 power cleans @ 135/95
3 pistols each side (alternating)
3 strict pull-ups
etc. until time expires

06.04.12

A. deadlift X 2 X 8 @ 55% of 1RM every 45 seconds
B. row 1000 meters for time
C. accumulate 60 seconds in ring superman
D. row 1000 meters for time

06.01.12

A. In exactly 6 sets, work to a heavy 3 repetition overhead squat.
B. power clean @ 65% of 1RM X 5 X 5 EMOM
C. run 400 meters for time
rest 90 seconds
max calories on the airdyne in 90 seconds
rest 90 seconds
run 400 meters for time
rest 90 seconds
max calories on the airdyne in 90 seconds

05.31.12

A. 5 sets for time/maximum effort
row 200 meters
12 burpees
rest/walk 5 minutes

B. ring L-sits--4 hard attempts (not to failure) rest as needed

05.30.12

A. front squat X 5 X 5 @ 65% of front squat 1RM EMOM
B. squat snatch X 2 X 8 @ 50% of snatch 1RM EMOM
C. AMRAP of handstand push-ups in 5:00

05.29.12

@ highest aerobic pace
AMRAP in 3 minutes
row 200 meters
20 hand release push-ups
rest 60 seconds
AMRAP in 3 minutes
airdyne 30 seconds
35 double unders
rest 60 seconds
AMRAP in 3 minutes
15 wall ball shots @ 20/14
run 200 meters
rest 60 seconds
run 600 meters

05.25.12

"Murph"

for time
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile

Wear a 20 lb weight vest or body armor if you have it.  Partition the calisthenic repetitions as desired.

More about Lt. Michael P. Murphy: http://www.navy.mil/moh/mpmurphy/

I wish you all a joyful and reflective Memorial Day.  See you Tuesday.

05.24.12

A. In exactly 6 sets, work to a heavy 3 repetition hang power clean.
B. back squat X 2 X 8 every :45 @ 50% of back squat 1RM
C. ring superman X 4 tough sets (not to failure); rest as needed

05.23.12

3 rounds for time

run 400 meters
15 sumo deadlift high-pulls @ 105/65
15 bar facing burpees

05.22.12

A. In exactly 6 sets, work to a heavy 3 repetition overhead press.
B1. power snatch X 10 @ 60% of power snatch 1RM X 4; rest 30 seconds
B2. run 200 meters X 4; rest 90 seconds

05.21.12

unload

for 20 minutes @ an easy pace
row 300 meters
10-15 hindu push-ups
20 seconds pigeon each side
5-10 strict pull-ups
airdyne 60 seconds-easy
10 ring rows
medicine ball toss with partner--6 throws each

05.18.12

5 sets for repetitions

In 60 seconds-
airdyne 30 seconds @ 100%
AMRAP GTOH @ 75/45 w/time remaining
rest 5 minutes b/t sets

05.17.12

MAP 2/1
@ highest aerobic pace

AMRAP in 2:00
7 KTEs
15 squats
rest 60 seconds
AMRAP in 2:00
row for calories
rest 60 seconds
AMRAP in 2:00
10 push-press reps @ 75/45
10 box jumps @ 24/20
rest 60 seconds
AMRAP in 2:00
airdyne for calories
rest 60 seconds
AMRAP in 2:00
sets of 15 unbroken wall ball shots @ 20/14

05.16.12

A. In 10 minutes, work to a heavy single squat clean (not 1RM).
B. deadlift X 2 X 8 @ 55% deadlift 1RM EMOM
C. ring dips @ 3030 X AMRAP-1 X 4; rest 75 seconds
D. 1-2 sets of kipping ring dip practice

05.15.12

A. AMRAP in 7 minutes
10 repetitions of deadlift @ 185/105
10 pull-ups

rest ~10 minutes

B. run 800 meters for time
rest 2 minutes
row 800 meters for time
rest 2 minutes
run 800 meters for time

05.14.12

A. In 12 minutes, work to a heavy 3 repetition front squat.
B. hang power snatch X 10-10-10 @ 60% of power snatch 1RM; rest 60 seconds
C. Practice rolls/walking on your hands for ~10 minutes.

05.11.12

With a 9:00 countdown clock-
run 400 meters
AMRAP in the time remaining
5 barbell thrusters @ 155/95
10 toes-to-bar

rest ~10 minutes

run 800 meters for time

05.10.12

test # 5
Record your maximum distance in the standing broad jump (inches).  Take your best of three attempts.

rest 5-10 minutes

test # 6
15-12-9 repetitions of
power clean @ 115/70
burpees

05.09.12

A. back squat X 10-10-10 @ 60% of 1RM; rest 60 seconds
B. power clean X 2 X 8 @ 50% of 1RM EMOM
C. 50 alternating pistols OR AMRAP of alternating pistols in 8 minutes (whichever comes first)

05.08.12

A. overhead press X 2 X 8 @ 50% of overhead press 1RM EMOM
B. Work up to a heavy 2 repetition squat snatch in exactly 8 sets.
C. 10 chest-to-bar pull-ups EMOM X 5

05.07.12

3 sets @ highest aerobic pace
AMRAP 60 seconds on/30 seconds rest
alternating lunges
rest 30 seconds
double unders
rest 30 seconds
row (meters)
rest 30 seconds
release push-ups

05.04.12

A. In 12 minutes, work to a heavy 5 repetition deadlift.
B. hang power clean X 10-10-10 @ 60% of power clean 1RM; rest 60 seconds
C. run 600 meters X 3; rest 2:30

05.03.12

A. row for 45 seconds @ 100% effort X 5; rest ~ 3 minutes--record meters rowed each round
B. accumulate 75 seconds in hollow plank, right plank and left plank

Mastery

05.02.12

A. overhead squat X 10-10-10 @ 60% of OHSQ 1RM; rest 60 seconds
B. squat clean X 2 X 8 @ 50% of 1RM EMOM
C. 50 handstand push-ups and 50 strict pull-ups for completion--mix and match as desired

05.01.12

AMRAP in 60 seconds @ highest aerobic pace
3 sets
box jumps @ 24/20 (step down)
rest 60 seconds
burpees (no jump)
rest 60 seconds
htf sit-ups
rest 60 seconds
kb swings @ 55/35
rest 60 seconds

04.30.12

3 rounds for time

run 400 meters
21 front squats @ 85/55
12 pull-ups

04.27.12

A. 12 minutes of hand walking practice
B. 5 sets
In 40 seconds, perform 10 jumping lunges and then perform AMRAP of thrusters w/65/45 in the time remaining; rest 3:20

04.26.12

A. front squat X 2 X 8 EMOM @ 50% of front squat 1RM
B. Work to a heavy 3 repetition hang squat snatch in exactly 6 sets.
C. run 400 meters X 4; rest 2 minutes

04.25.12

21-18-15-12 repetitions for time
power clean @ 135/95
burpees

*Run 200 meters after the completion of each couplet and at the end.  First round looks like 21 power cleans, 21 burpees, run 200 meters.
**18 minute time cap

04.24.12

A. Work to a heavy 5 repetition back squat in exactly 6 sets; rest as needed
B. full snatch X 5 X 5 each minute on the minute (EMOM) @ 60% of snatch 1RM
C. AMRAP-1 of ring dips @ 3131 X 4; rest 60 seconds

04.23.12

5 sets-AMRAP @ a high aerobic pace
**All work sets are 30 seconds in duration.
wall ball shots @ 20/14
rest 30 seconds
sumo deadlift high-pulls @ 85/45
rest 30 seconds
hand release push-ups
rest 30 seconds
jump rope running drill
rest 30 seconds

04.20.12

A. In 10 minutes, work to a heavy 5 repetition overhead press.

B. 5 sets

AMRAP of power cleans in 30 seconds @ 50% of power clean 1RM; rest 2:30

C. accumulate 60 seconds in ring superman hold

04.19.12

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.)

04.18.12

A. In 10 minutes, work to a heavy 3 repetition hang power clean.
B. 30 alternating pistols OR AMRAP of alternating pistols in 8 minutes (whichever comes first).
C. run 200 meters X 5; rest 90 seconds

04.17.12

AMRAP in 20 minutes

run 400 meters

10 alternating lunge steps w/105/75 in front rack position

15 burpees

04.16.12

A. Work to a heavy 3 repetition snatch grip deadlift in 12 minutes.

B. 5 sets

AMRAP in 30 seconds of jump squats @ 55/45 (HBBS position); rest 2:30

C. 90 seconds in hollow plank

03.13.12

@ Highland Road Park

5 rounds for completion on 2:30
~ 300 meter shuttle run

then...

AMRAP in 3 minutes X 2
10 kb swings @ 55/35
10 walking lunge steps
10 burpee broad jumps
shuttle run
rest 60 seconds b/t AMRAP sets

04.12.12

A. In 10 minutes, work to a heavy 2 repetition squat snatch.

B. back squats @ 3030 X 5-5-5; rest 2 minutes

C. ring rows X 10-15 X 3; rest 60 seconds

04.11.12

for time

run 400 meters

150 double unders

120 step-ups @ 24/20

90 htf sit-ups

60 burpees

30 wall ball shots @ 20/14

run 400 meters

04.10.12

A. overhead press X 5 X 6 (increase weight each set-should not be heavy until 4th set)

B. 10 minutes of turkish get-up work

C. accumulate 120 seconds in hollow plank

04.09.12

3 rounds for time

15 pull-ups

20 deck squats @ 35/15

rest 2 minutes

3 rounds for time

25 push-ups

25 Russian swings @ 70/55

rest 2 minutes

run 100 meters @ the top of the minute X 6

Happy Easter!

"He is not here; He has risen, just as He said." -Matthew 28:6

04.05.12

obj: testing

test 1 (strength/creatine phosphate)

In 10 minutes, work to a 1RM ground-to-overhead.

rest 5-10 minutes

test 2 (aerobic endurance--monostructural)

run 3000 meters for time

04.04.12

obj: strength

midline stability/durability

A. In 10 minutes, work to a heavy 5 repetition overhead squat.

B. 5 sets-not-for-time

10 toes-to-bar (strict)

20 sit-ups

30 second side plank (right)

30 second side plank (left)

04.03.12

obj: strength

aerobic power/endurance (mixed modal)

A. In 10 minutes, work to a heavy 3 repetition deadlift.

B. 4 rounds for time

10 burpees

15 kb swings @ 55/35

run 400 meters

04.02.12

6 sets @ full effort

10 squat cleans @ 115/75

20 jump squats

rest 2 minutes