01.19.12

5 sets for times

15 kb swings (heavy and unbroken)
15 burpees (unbroken)
15 pull-ups (unbroken)
rest 4 minutes b/t rounds

01.18.12

A. back squat @ 3131 X 3-5 X 4
B. barbell alternating lunge X 8 (4 each); rest 90 seconds
C. unbroken wall ball shots X 25-20-15-10; rest as needed b/t sets

01.17.12

3 sets

power snatch X 10 (touch and go-unbroken)

run 400 meters

rest 2 minutes b/t each set

+

3 sets

front squat X 10 (from the floor-unbroken)

run 200 meters

rest 2 minutes b/t sets

+

3 sets

15 toes-to-bar

30 hands-to-floor sit-ups (butterfly position)

01.16.12

A. deadlift X 3-3-3
B. clean pull to mid-sternum @ 110% of clean 1RM X 2 X 5; rest 60 seconds
C. run 800 meters @ 75%

01.13.12

4 rounds for repetitions/effort

AMRAP of strict pull-ups in 30 seconds

rest 60 seconds

run 100 meters @ 90%

rest 60 seconds

AMRAP of push-ups in 30 seconds

rest 60 seconds

run 100 meters @ 90%

rest 2 minutes

01.12.12

A. snatch X 3-3-3-3-3

B. overhead squat X 10-10-10 @ 60% of overhead squat 1RM; rest 60 seconds

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

01.11.12

for time

run 400 meters
+
15-12-9 repetitions of
thrusters @ 135/95
bar facing burpees
+
run 400 meters

01.10.12

A. push-press X 3-3-3-3

B1. ring push-ups alternating b/t AMRAP-1 @ 3131 tempo and 10-15 fast X 4; rest 0 seconds

B2. 3-D plank (hollow, right, left) 30 seconds X 4; rest 90 seconds

Sets 1 and 3 of B1 are tempo ring push-ups. Sets 2 and 4 are fast.

01.09.12

anaerobic lactate

5 rounds for times/loads/effort

run 200 meters
10 squat cleans (touch and go-no stopping)
15 pull-ups (unbroken)
rest 4 minutes

01.06.12

A. power clean X 2-2-2-2

B. AMRAP in 12 minutes @ 85%

10 reps of virtual shoveling @ 45/25 (right side)

15 hindu push-ups

10 reps of virtual shoveling @ 45/25 (left side)

15 ring rows

01.05.12

A. 10 minutes of forward roll and forward break fall practice.

B. 5 rounds for times

10 handstand push-ups

10 box jumps @ 30/24

100 meter sprint

rest 2 minutes

01.04.12

A. front squat X 3-3-3-3
B. AMRAP of muscle-ups X 5; rest 120 seconds

01.03.12

AMRAP in 22 minutes

800 meter run

10 deadlifts @ 255/175

20 wall ball shots @ 20/14

30 double unders

12.30.11

4 rounds for total power clean reps

With a 4 minute countdown clock--

run 400 meters

AMRAP of power cleans @ 155/100 with the time remaining

rest 3 minutes b/t rounds--score is total number of power clean reps

12.29.11

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

B. clean pull @ 110% of max clean X 1-1-1-1-1-1 on the minute

C. AMSAP of L-sit X 4; rest 60 seconds

D. 100 HTF sit-ups in butterfly position

12.28.11

3 rounds for times

10 front squats @ 155/100

run 200 meters

rest 2 minutes b/t rounds

+

3 rounds for times

run 200 meters

25 release push-ups

rest 2 minutes b/t rounds

12.27.11

A. hang power snatch X 3-3-3-3

B1. ring dips X 10-15 X 4; rest 0 seconds

B2. strict pull-ups X AMRAP - 1 X 4; rest 90 seconds

12.23.11

2 rounds for times

run 1000 meters

25 box jumps @ 24/20

20 thrusters @ 95/65

15 toes-to-bar

rest 5 minutes between rounds

12.22.11

A. split jerk X 1-1-1-1-1

B. AMRAP of handstand push-ups - 1 X 5; rest 90 seconds

C. 25 ring rows for completion

12.21.11

A. 3 rounds for times

20 kb swings @ 70/55 (unbroken)
20 burpees (unbroken)
rest 2 minutes b/t rounds

B. AMRAP of double unders in 60 seconds X 5; rest 90 seconds