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

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

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

11.30.12

AM sessions:

athlete/coach choose from...

for time

run 5k

or...

row 5k

or...

5k medley

(run 1k, row 1k, run 1k, row 1k, run 1k) for time

or..

medley starting with the row

PM sessions:

reindeer run

11.29.12

A. snatch X 2-2-2-2; rest 2:00 (start @ 80%)

B. clean and jerk @ 55% X 2 X 8 EMOM

C. ring rows X 10-15 X 4; rest 90 seconds

11.28.12

5 sets of 60 seconds on/60 seconds rest @ 75% of MPE

airdyne (calories)

5 pull-ups/10 squats (60 second AMRAP)

wall ball shots @ 20/14

5 kb swings @ 55/35 / 7 sit-ups (60 second AMRAP)

jump rope running man

11.27.12

A. deadlift X 3-3-3; rest 2:00 (start @ 75-80%)

B. floor press X 3-3-3; rest 2:00

C. 2 sets

run 400 meters

rest 1:00

row 500 meters

rest 1:00

Keep all run splits within 5 seconds of each other and keep all row splits within 5 seconds of each other.

11.26.12

for time

run 400 meters

15 clean and jerks @ 135/95

15 lateral burpees over the bar

10 clean and jerks @ 135/95

10 lateral burpees over the bar

5 clean and jerks @ 135/95

5 lateral burpees

run 400 meters

11.21.12

for time
row 1000 meters
50 wall ball shots
50 double unders
50 kettlebell swings @ 55/35
50 hand release push-ups
run 800 meters

11.20.12

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

B. run 400 meters X 4 (3rd interval is the hammer); rest 2:00

C. 50 hollow rocks

Part 'b' looks like-

400 #s 1 and 2 within 5 seconds of each other.

400 # 3 is 5-8 seconds faster than 1 and 2.

400 # 4 is back to same time as first 2 400s.

11.19.12

A. OHSQ X 5 X 3; rest 2:00 (that's 3 sets of 5 reps)

B. hang squat clean X 2 X 8 @ 50% of clean EMOM

C. ring dips X 10-9-8-7-6-5-4-3-2-1 for completion (6 minute cap)

*Athlete must rest after each set of dips.

11.16.12

4 rounds for time
10 pull-ups
15 sumo deadlift high-pulls @ 85/55
20 burpees


*17 minute cap

11.15.12

A. power clean X 1 X 6; rest 90-120 seconds (start @ 80%-attempt to increase each set)
B. snatch (full) X 2 X 8 @ 60% EMOM
C. ring roll out to plank/superman X 5 X 5; rest as needed

11.14.12

repeat for 30 minutes @ 75% of MPE

run 200 meters
20 wall ball shots @ 20/14
20 toes-to-bar
20 box jumps @ 24/20 (step down)
airdyne 60 seconds

Rest 60 seconds b/t each movement.

11.13.12

for time
row 500 meters/400 meters
15 thrusters @ 95/65
row 500 meters/400 meters
15 thrusters @ 95/65

rest 10-15 minutes

AMRAP of calories on the airdyne in 4 minutes

11.12.12

A. back squat @ 31X1 X 3 X 3; rest 2:00

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

C. run 1 mile @ 70% 1st 400, 80% 2nd 400, 90% third 400, 95-100% 4th 400

11.09.12

@ 75% of maximum perceived exertion

clock starts at 0.

0-5 minutes

run 800 meters (rest with time remaining)

5-28 minutes (begin @ minute 5)

3 sets of 60 seconds on/60 seconds rest @ 75% of MPE

burpee (no jump)

row (meters)

squat

AD

minute 29

run 800 meters @ 75%

*keep your second 800 meter run within 5-8 seconds of your first

11.08.12

A. hang power snatch X 3-3-3-3; rest 2:00

B. clean and jerk @ 60% X 2 X 8 EMOM

C. AMRAP pistols in 60 seconds X 4; rest 60 seconds

11.07.12

AMRAP in 15 minutes

10 kb swings @ 55/35

15 wall ball shots @ 20/14

30 double unders

11.06.12

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

B1. overhead press X 5-5-5; rest 60 seconds

B2. weighted pull-ups X 5-5-5; rest 2:00

11.05.12

test # 5

Record your maximum distance in the standing broad jump (inches).  Take your best of three attempts.  Must stick the landing.  Part of the body that is closest to the start point of the jump is the measuring point (i.e. heels, hands if athlete falls backward).

rest 5-10 minutes

test # 6

15-12-9 repetitions for time of
power clean @ 115/70
burpees

11.03.12

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.)

11.01.12

test # 1

In 10 minutes, work to a 1RM ground-to-overhead (clean and jerk)

rest 5-10 minutes

test # 2

run 3000 meters for time

Compare to 04.05.12

10.31.12

A. in 14 minutes, work to a heavy 3 rep snatch (full).

B. bent over row w/barbell @ 5-5-5 (heavy--perfect form/no momentum); rest 90 seconds

C. weighted sit-ups X 30-50

10.30.12

for time

run 800 meters 

31 pull-ups

31 burpees

31 calories on the rower

run 800 meters

10.29.12

A. back squat @ 3131 X 5-5-5-5; rest 2:00

B. floor press X 5-5-5; rest 2:00

C. 5 sets of unbroken double unders; rest as needed

*For part 'c,' the athlete selects a challenging number of double unders he/she believes he/she can perform for unbroken sets.  If the athlete breaks a set, he/she must re-start the set.  Those w/under 10 double unders will have dedicated double under practice.

10.26.12

3 rounds for time

run 400 meters

20 kb swings @ 70/55

25 wall ball shots @ 20/14

10.25.12

A. clean (full) cluster @ 85-90% X 1.1.1 X 4; rest 2:00

B. hang power snatch X 5-5-5-5; rest 60 seconds

C. ring L-sit --5 hard attempts (not-to-failure)

10.24.12

AMRAP in 17 minutes

7 chest-to-bar pull-ups

9 thrusters @ 95/65

11 lateral bar facing burpees

10.23.12

row 250 meters

run 800 meters

row 500 meters

run 400 meters

row 1000 meters

run 200 meters

These are intervals.  Rest until adequate cardiorespiratory recovery (no mouth breathing/heart rate significantly lowered).  Intervals are all out.

10.22.12

A. In 12 minutes, work to a heavy 3 repetition overhead squat.

B. deadlift X 10-10-10-10 (tough/touch-and-go); rest 60 seconds

C. 50-75 hands-to-floor sit-ups (butterfly position)

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

10.19.12

A. In 10 minutes, work up to 90% of your 1RM snatch for a single.

B. clean and jerk X 5 X 5 (tough & touch and go); rest 60 seconds

C. AMRAP pistols in 5 minutes OR 50 pistols (whichever comes first).

10.18.12

@ 85-90% MPE

run 800 meters

50 kb swings @ 55/35

rest 4:00

row 800 meters +

3 sets

10 burpees (no jump)

10 toes-to-bar

rest 4:00

Airdyne 3 minutes for calories

150 double unders OR AMRAP double unders in 3:00

10.17.12

A. turkish get-ups X 40 (20 each side) 

B. handstand push-ups X 30-50; rest as needed to get the volume

C. accumulate 175 seconds in hollow plank

10.16.12

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

B1. ring push-ups @ 3030 X AMRAP-1 X 5; rest 30 seconds

B2. row 30 seconds for meters X 5; rest 2:00

10.15.12

3 rounds for time

run 400 meters
15 overhead squats @ 95/65
15 pull-ups

10.12.12

2 sets

A.run 1000 meters; rest 2:00

row 1000 meters; rest 2:00

B. airdyne 30 seconds hard/30 seconds easy X 8

10.11.12

A. In 12 minutes, work to 90% of your clean and jerk 1RM.

B. snatch (full) X 5 X 5 (touch and go); rest 60 seconds

C. muscle-up/pull-up practice (see below)

10.10.12

@ 85-90% MPE

3 sets or 32:00 (including rest--whichever comes first)

25 box jumps @ 24/20 (step down)

25 wall ball shots @ 20/14

25 htf sit-ups

25 ring rows

run 400 meters

rest 3:00

10.09.12

A. In 6 minutes for burpees

row 750 meters

AMRAP burpees w/time remaining

rest 10-15 minutes

B. AMRAP in 5 minutes

10 kb swings @ 70/55

10 toes-to-bar

20 squats

10.08.12

A. deadlift @ 90% X 1.1.1.1.1

B1. L-pull-ups X 5-10 X 5; rest 0 seconds

B2. double unders X 30-50 X 5; rest 60 seconds

10.05.12

5 rounds for time

30 jumping lunges (alternating)
run 400 meters
30 push-ups (release)
row 500 meters

10.04.12

A. front squat X 10-10-10-10 (tough and unbroken); rest 60 seconds

B. EROM handstand push-ups X 3-5 X 5; rest 90 seconds

C. accumulate 150 seconds in hollow plank

10.03.12

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

B. hang clean (full) @ 55% X 2 X 10 EMOM

C1. row 60 seconds for meters X 3; rest 60 seconds

C2. airdyne 60 seconds for distance X 3; rest 60 seconds

10.02.12

@ 85% MPE
run 800 meters
rest 3:00
3 sets
10 shoulder-to-overhead @ 115/75
50 double unders
rest 3:00
row 1000 meters
rest 3:00
3 sets
25 wall ball shots @ 20/14
25 kb swings @ 55/35
rest 3:00
run 800 meters

10.01.12

A. back squat @ 3131 X 3-5 X 4(sets); rest 2:00

B1. chest-to-bar pull-ups X 5-15 X 5; rest 30 seconds

B2. ring L-sit (tough/not to failure) X 5; rest 90 seconds

09.28.12

3 sets 

20 kb swings @ 70/55

20 burpees

airdyne until 3:00 mark for calories

rest 6:00 b/t sets

9.27.12

A. Work to a moderate 3 repetition snatch balance in 12 minutes (focus on speed and technique).

B. full clean X 10-8-6-4 (tough and unbroken); rest 60 seconds

C. run 800 meters; rest 2 minutes

row 1000 meters; rest 2 minutes

run 800 meters

09.26.12

for time

10-1 ladder

power clean @ 135/95

side bar facing burpee w/a lateral jump

+ 

row 500 meters

09.25.12

A. overhead press @ 60% X 10-8-6-4; rest 60 seconds

B. deadlift @ 55% X 2 X 10 EMOM

C. ring dips X AMRAP-1 X 5; rest 60 seconds

09.24.12

3 rounds for time

run 800 meters

35 wall ball shots @ 20/14

25 sumo deadlift high-pulls @ 85/45