Archive for April, 2012

Monday 9th April 2012

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20 Min Amrap:
Athlete Choice – max rep pull ups, chest to bar pull-ups or L-Pull Ups (set is alive until athlete comes off pull-up bar)
400 M Run
<3 months: 20 min amrap – 10 band-assisted pull ups or ring rows (partitioned as needed)
400 M Run

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Friday April 6th, 2012

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Skill Work –Squat Clean and Jerk.

12 Min to work to a 1RM.

For time:

Squat Clean and Jerk (135/95) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ring Dips 6,6,6,6,6,6,6,6,6,6

(10 C&J, 6 Ring Dips, 9 C&J, 6 Ring Dips, 8 C&J, 6 Ring Dips, etc….)

<3 Months:

Clean and Jerk Skill, work light singles (no TnG)

8 Rounds of 6 DB ...

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Thursday April 5th, 2012

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“Shorter and Angrier”

800M Sandbag Run

50 Abmat Sit ups

1K Row

50 Abmat Sit ups

800M Sandbag Run

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Wednesday April 4th, 2012

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2 Rounds of:

2 Min of max reps of each movement, 1 minute rest between movements:

Deadlifts @225/135

Burpees

Double Unders

C2B Pull Ups (scale to regular or banded dead-hang pull ups if needed)

<3 months:

2 Rounds of 90 sec max reps, 90 sec rest (can use same clock) of:

KB deadlifts

Burpees

Single Unders

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Tuesday April 3rd, 2012

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Strength: Push Press 2-2-2-2-2

Conditioning: 15 Push Press @ 135/95,

20 TTB,

25 Slamball,

30 Box Jumps,

500 M Row

<3 months: Push Press 5×5 (use same load for all 5 Sets)

15 DB Push Press, 20 V-ups, 25 Slamball, 30 Step ups, 500M Row

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Monday April 2nd 2012

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4 Rounds For Time of:

3 Rounds of Cindy –5 Pull Ups, 10 Push Ups, 15 Squats

20 KB Swings 53/35#

400 M Run

 

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