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

04.26.13

A1. clean and jerk X 3 X 3--first set at 70%--increase each set if possible; rest 10 seconds
A2. high box jumps (step down) X 4 X 3; rest 2:00
B. run 100 meters @97% X 6; rest ~2:00-2:30

04.25.13

A. row 600 meters; rest row time
row 400 meters; rest row time
row 200 meters; rest row time
run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters
B. accumulate 180 seconds in front leaning rest (push-up position) on rings

04.24.13

A. snatch X 3 X 3; rest 2:00 --first set at 70%-increase each set if possible;
B. floor press X 3 X 4; rest 2:00
C. ring dips (strict) X AMRAP-1 X 5; rest 90 seconds

04.23.13

continuous progress for 40 minutes @ 85% of MPErun 800 meters
10 russian kb swings @ 70/55
10 burpee box jumps @ 24/20 (jump up/step down)
10 toes-to-bar
5 wall walks
30 double unders

04.22.13

A. front squat X 3 X 4; rest 2:00
B. barbell bent over row X 3 X 4; rest 2:00
C. 50 weighted sit-ups (plate) @ 25, 15 or 10#s

04.19.13

for time
row 800 meters
25 wall ball shots @ 20/14
50 double unders
25 pull-ups
50 double unders
25 wall ball shots @ 20/14
run 800 meters

04.18.13

A. romanian (stiff leg) deadlift @ 1131 X 5 X 3; rest 2:00
B. overhead press X 5 X 4; rest 2:00
C. run/row/AD for 15 minutes @ Z1

04.17.13

A1. hang snatch X 3 X 3 @ 65-70% of snatch; rest 10 seconds
A2. standing broad jump X 3 X 3; rest 2:00
B.hang clean X 3 X 3 @ 65-70% of clean; rest 2:00
C. row ALL OUT in 15 seconds (meters) X 6; rest 2:00

04.16.13

A. back squat X 5 X 4; rest 2:00
B. weighted pull-ups X 5 X 4; rest 2:00
C. hollow rocks X 20 X 3; rest 60 seconds

04.15.13

continuous progress for 30 minutes @ 85% of MPE

10 turkish get-ups-moderate weight (5 each side)

row 500 meters

20 box step-ups @ 24/20 (10 each side)

run 600 meters

25 sit-ups (butterfly/HTF)

04.12.13

A1. clean @ 70% X 3 X 3; rest 10 seconds
A2. high box jump X 3 X 3; rest 2:00
B. snatch @ 70% X 3 X 3; rest 2:00
C. AD 10 seconds ALL OUT for cals X 5; rest b/t 90 and 120 seconds

04.11.13

@85%
A. run 200 meters X 5; rest 60 seconds
B. row 200 meters X 5; rest 60 seconds

Keep all intervals within 5 seconds of each other (within their given modality).

04.10.13

A. deadlift X 5 X 3; rest 2:00
B. floor press X 5 X 4; rest 2:00
C. accumulate 120 seconds in the front leaning rest on the rings

04.09.13

@ 75% of MPE
for 25 minutes
200 meter plate carry @ 45/25
400 meter row
10 burpees (no jump)
400 meter run
80 reps of running man jump rope

04.08.13

A. front squat X 5 X 4; rest 2:00
B. barbell bent over row @ 1130 X 5 X 4; rest 90 seconds
C. 100 butterfly HTF sit-ups

A New Cycle

The 2013 CrossFit Open is over!  I am exceedingly proud of the focus, determination and skill displayed at the gym over the past five weeks.  Now, it is time to get back to training.

Below, you will find the objectives of the first four weeks of your new twelve week cycle.  Additionally, we will perform some diagnostic testing in the near future to facilitate a higher degree of precision in the programming.  There will also be a few fun, surprise events around the corner.  Stay tuned!

TPG Cycle 1304 Objectives (weeks 1-4)

• Build a deep aerobic base using sub-maximal, continuous work incorporating mixed modalities and monostructural modality sessions.
• Increase force production in pressing, pulling, squatting and hinging.
• Increase rate of force production and neuromuscular efficiency by training moderate intensity Oly lifts coupled with jump training.
• Increase anaerobic power output (alactic) using monostructural modalities.
• Incorporate a few testers for fun.

Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups


If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

04.03.13

A. 1 power clean + 1 hang power clean X 8 @ 55% of power clean EMOM

B. @ 85% of MPE

run 400 meters; rest run time

run 600 meters; rest run time

run 800 meters

04.02.13

@ 85% of MPE

21-15-9 reps of

goblet squat @ 55/35

burpees

rest 3:00

3 sets

20 single arm russian swings (10 each side) @ 55/35

50 double unders

rest 3:00

20 STOH @ 75/45

row 750 meters

20 STOH @ 75/45

04.01.13

A. In 10 minutes, work up to a heavy single snatch.

B. back squat X 6-4-2; rest 2:00

C.pull-ups X 5-15 X 3; rest 90 seconds

Open 13.4

Complete as many reps as possible in 7 minutes using the rep scheme below:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
etc.

03.27.13

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

B. @ 85% of MPE

amrap in 15 minutes

run 400 meters

row 400 meters

AD 90 seconds

rest 60 seconds

*15 minutes includes rest times.

03.26.13

AMRAP in 20 minutes @ 85% of MPE

20 box jumps @ 24/20 (step down)

20 kb swings @55/35

20 squats

20 push-ups (release)

run 200 meters

rest 60 seconds

*The 20 minutes includes rest times.

03.25.13

A. Work up to ~ 80% of you 1RM clean.  Then--1 X 5 clean @ 80% EMOM

B. front squat @ 75% X 5 X 3; rest 2:00

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

Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 pound ball, 10/9 ft. target
90 Double-unders
30 Muscle-ups

Analysis

This workout primarily tests aerobic power as well as muscular endurance through repetition 240 (the final double under).  Once the athlete gets to the muscle-ups, this tester becomes a creatine phosphate stamina test as more overall contractile force is necessary to successfully complete a muscle-up than is required for the previous movements.  The high number of eccentric contractions (squats) means that this test may lead to significant delayed onset muscle soreness (DOMS) in many athletes.  

My advice is to make your first set of wall ball shots your largest.  Do not redline or go anywhere near muscular failure.  Then, break the remaining wall ball shots into manageable sets (preferably of 10 or more).  Obviously, the specific numbers are unique to the athlete.  Remember your wall ball technical cues.

Upon reaching the double unders, make sure you maintain your composure if you miss.  Throwing a fit (internally OR externally) is a terrible waste of energy.  Breathe.  Spin.  Jump.  

Most athletes will need b/t 20-30 seconds to adequately clear lactate and re-synthesize ATP to have success with muscle-ups.  The main fault I observe is the tendancy for athletes new to muscle-ups (particularly muscle-ups while in a fatigued state) to get on the rings before they are ready.  Chalk up.   Switch mental gears from a low contractile, cyclic movement (double unders) to a movement that will require more concentration per repetition.  It is similar to transferring from burpees to a heavy snatch.  I can provide advice for volume per set at the gym. Breathe.  Focus.

Food

Small protein and carb meal 90 minutes-2 hours before.  Protein and carb immediately after  (liquid ok).  Protein, carb and fat meal 60 minutes after.  Something with some sodium/electrolytes if you eat a strict paleo/ancestral diet.  Perhaps coconut water/sea salt on your food.

Have fun!

03.20.13

A. clean @ 55% X 2 X 8 EMOM

B. @ 85% of MPE

2 sets

AD 60 seconds for calories

rest 60 seconds

run 200 meters

rest 60 seconds

row 250 meters

rest 60 seconds

03.19.13

@ 85% of MPE

A.3 sets 30/30 (30 seconds on/30 seconds off)

wall ball shots @ 20/14

rest 30 seconds

burpee (no jump)

rest 30 seconds

rest 3 minutes after the final burpee

B. 3 sets 30/30

double unders

rest 30 seconds

HTF sit-ups (butterfly)

rest 30 seconds

rest 3 minutes after final sit-up

C. 10 turkish get-ups (moderate weight/5 each side)

run 600 meters

03.18.13

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

B. overhead press X 3 X 3; rest 2:00 (start moderately heavy--increase weight each set)

C1. 20 hollow rocks X 3; rest 15 seconds

C2. side plank (L & R) X 30 seconds each X 3; rest 60 seconds

Open 13.2

10 minute AMRAP of:

5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

03.13.13

A.split jerk X 2 X 8 EMOM @ 55% of jerk

B. 2 sets @ 85% mpe

run 400 meters; rest 90 seconds

row 500 meters; rest 90 seconds

AD 2 minutes (calories); rest 90 seconds

03.12.13

@85%-90% of MPE

30-20-10 reps

thrusters @ 65/45

double unders

rest 3 minutes

21-15-9 reps 

deadlift @ 155/105 

push-ups (release)

rest 3 minutes

run 800 meters

03.11.13

A. In 10 minutes, work up to a heavy 2 repetition power clean.

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

C. 5-20 pull-ups EMOM X 3 (attempt to maintain the same number unbroken throughout)

13.1 Analysis

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

This workout tests the aerobic power system as well as the stamina of the creatine phosphate system.  For those lacking horizontal pressing endurance, there will be a muscular endurance component within the burpees.

The tester begins with an aerobic power piece.  The goal will be to go as quickly as possible without delving into anaerobic land.  For most athletes, the first weight (along with burpees immediately after) will be light enough to sustain this aerobic power focus.  The second tier of the snatch ladder will result in a creatine stamina focus.  Your breathing will not be as rapid. Some athletes will do a portion of this touch-and-go.  A majority of athletes need to approach this as a cluster.

Participants who have a relatively high absolute snatch force production capacity along with a well developed aerobic engine will perform the best.  The well developed aerobic engine (think MAP training) allows for the quick recovery necessary to express the CP system (think cluster).  You will see plenty of athletes out there with great snatch 1RMs who under perform as a result of a substandard aerobic base.  

Fueling suggestions   

Don't do anything you haven't attempted in training.  This is not the time to try that herbal tea your grandmother picked up on a street corner in Indonesia.  The energy system demands are not overly glycolytic, so for most folks 20-25 grams of carbs and 20 g of protein 1.5-2 hours prior should be fine.  No fat 2 hours prior (slows gastric emptying).  If you like coffee/caffeine, 30 minutes-1 hour prior would be good to stimulate the CNS (important for the snatch).  You want to go in with an optimal level of arousal.  You don't want to be panicking, however you should not feel as though you are about to take a nap.  

Have fun!

03.06.13

@ 85% of mpe

AMRAP in 10 minutes

run 600 meters then w/time remaining...

10 kb swings @ 55/35

12 wall ball shots @ 20/14

14 burpees (no jump)

rest 5 minutes

AMRAP in 10 minutes

row 700 meters then w/time remaining...

6 STOH @ 85/45

9 box jumps @ 24/20

12 HTF sit-ups (butterfly)

03.05.13

A. In 14 minutes, work to a heavy 3 repetition clean and jerk.

B. weighted pull-ups X 5 X 3; rest 2 minutes

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

03.04.13

for 20-30 minutes @ recovery intensity (60% MPE)

row 500 meters

10 hindu push-ups

5-7 reps hang power snatch w/pvc or bar

10 ring rows

run 400 meters

60 seconds of inversion practice (athlete/coach choose)

4-D plank--20 seconds each

AD 60 seconds

pigeon--20 seconds each

03.01.13

A. front squat X 3-10-3-10; rest 2:00

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

B2. 60 seconds of alternating pistols X 5; rest 90 seconds

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

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