Author Archive

Friday, July 11, 2014

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20 minute partner AMRAP

100 m walking lunge (pacesetter)

20 double unders

15 weighted abmat sit-ups

10 supine ring row

5 ring dips

 

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Thursday, July 10th

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1 mile run tt
And
then
21-15-9-6-3
Hang cleans
Kb swings
T2b

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Wednesday, July 9th

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Drink More Water!

 

Snatch Skill Work
Find 1 rm power snatch

10 min amrap
10 slam balls
12 burpees

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Tuesday, July 8, 2014

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DRINK WATER!!!

Strength:  Backsquat

8@70, 6@75, 6@80

 

For time:

40 wb

200 m run/row

10 double unders

30 wb

200 m run/row

20 double ...

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Monday, July 7th, 2014

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Tabata Dumbbells: 20 sec of work/10 sec rest for 8 rounds

1 arm db snatch ( alternating arms)
Db push press
Db squat
Knees to elbow

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Thursday, July 3rd, 2014

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150 Thrusters for time with a partner

1 partner works while the other partner runs 200m

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Wednesday, July 2, 2014

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Clean Skill Work

Find 1 rep max power or squat clean

Then

Rowing ladder

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Tuesday, July 1, 2014

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GO USA!  Wear your Red, White and Blue!

Strength: Bench
8@70, 6@75, 6@80, Failure@40

10 min AMRAP
1 rope climb
10 Single Arm kb
20 abmat situps

(add 5 abmat situps each progressive round)

 

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Monday, June 30, 2014

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3×3:30 AMRAPs 2 min rest in between

500m row- Remaining time as many DB Strict Presses as heavy as possible
40 box 24/20- Remaining time as many db Push Presses as heavy as possible
30 burpees-Remaining time as many DB Push Jerk as heavy as possible

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Friday, March 7, 2014

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14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

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Thursday, March 6, 2014

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Skill Work: Cleans

12 minute EMOM
2 hanging power cleans
2 power cleans
5 v-ups

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Wednesday, March 5, 2014

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Shoulder press 2-3 rep max
Use exrx.net for conversion

10, 9, 8, 7, 6, 5, 4, 2, 1
Single Arm Push press (10 left, 10 right…9 left, 9 right…)
Box jumps

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Tuesday, March 4, 2014

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Dead Lift-2-3 rep max

Tabata This
Tabata Row
1 minute rest
Tabata Air Squat
1 minute rest
Tabata Pull ups
1 minute rest
Tabata situps

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Monday, March 3, 2014

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For time:

20 knees to elbow

20 plyo push ups

20 kb  swings (American)

250 m row

15 knees to elbow

15 plyo push ups

15 kb swings (American)

500 m row

10 knees to elbow

10 plyo push ups

10 kb swings (American)

750 row

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Friday, February 28, 2014

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Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

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