Archive for 2014

Thursday, November 13, 2014

Posted by:

“Chelsea”

EMOM 30

5 Pull-Ups

10 Push ups

15 Squats

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Wednesday, November 12, 2014

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Squat strength 6,4,4 @ 75%, 80%, 85%

then:

AMRAP 8

5 Box Jumps

7 KB swings

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Tuesday, November 11, 2014

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Veteran’s Day!

THREE WISE MEN

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch       RX = 135/95 lbs
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans       RX = 135/95 lbs
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs       Elite & RX = 24”/20”
30 Wall Ball ...

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Monday, November 10, 2014

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5 Rounds:

8 thrusters (95/65)

200m row sprint

8 burpees over the bar

1 min rest

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Friday, November 7, 2014

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EMOM 16

Even -

Power snatches 3 reps

OHS 3 reps w/ short pause

 

Odd -

30 DUs

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Thursday, November 6, 2014

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6min AMRAP

8 seated KB/DB presses

4 Floor presses

1 min rest

6min AMRAP

8 alternating jumping lunges (4 each leg)

4 burpees

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Wednesday, November 5, 2014

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Deadlift 8, 6, 6 @ 70%, 75%, 80%

 

30 mountain climbers

30 bb rollouts

40 mountain climbers

40 TTB

50 mountain climbers

50 v ups

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Tuesday, November 4, 2014

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Strict press 8, 6, 6 @ 70%, 75%, 80%

then

12 min ladder up (1,2,3….)

250m row sprint

Clean & Push Jerk (Weight is athlete choice)

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Monday, November 3, 2014

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600m run

15 KB swings

10 Strict Pull-Ups

400m run

20 KB swings

15 Strict Pull-Ups

200m run

25 KB swings

20 Strict Pull-Ups

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Friday Oct 31st 2014

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Bench Press:

8@70, 6@75, 6@80 of 1RM

 

20,15,10,5

 

Ring Push Ups

Box Jumps

Slamballs

 

*200m heavy sandbag run after every round

 

Programmed – October 13th 2011

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Thursday Oct 30th 2014

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Strict Weighted Pullups

3-3-3-3-3

 

 

3 Rounds For Time

 

200M Front Rack KB Carry

30 Weighted Sit-ups

 

 

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Wednesday Oct 29th 2014

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EMOM – 20 Minutes

 

ODD MINUTES

2 Power Snatches – Heavy

 

EVEN MINUTES

5 Douple push up Burpees

 

Repeat of Dec 14 2012

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Tuesday Oct 28th, 2014

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Three 6 minutes Workouts

30 sec row

30 sec rest

 

1 min rest

 

7 pullups

7 toes to bar

 

1 min rest

 

10 step back lunges w/ KB

10 KB Swings

 

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Monday Oct 27th 2014

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Back Squat

8@65, 6@70, 6@75 of 1RM

 

7 min AMRAP Barbell Complex (115#/75#)

3 Deadlifts, 3 Hang cleans, 3 thrusters

2 Deadlifts, 2 Hang cleans, 2 thrusters

1 Deadlifts, 1 Hang cleans, 1 thrusters

 

Programmed – June 28th 2012

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10/24/2014

Posted by:

“The Epidemic”

 

30-25-20-15-10-5

 Calorie Row

Bent over Dumbbell row

6 HSPU at the end of each round

 

Knees Out, Elbows Up!!!

 

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