Author Archive

Tuesday, Aug 13, 2013

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Strength: Bench Press: 8,6,6 @ 70, 75, 80%

5 Min AMRAP

4 Turkish Get-Ups (2/arm)

20 Double Unders

Rest 1 Min

 5 Min AMRAP

10 Seated single arm DB press (5/arm)

100M Row

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Monday, Aug 12, 2013

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“Angie” completed in teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Teams must complete all reps for each exercise before moving on to the next.  One partner works at a time.  No more than 10 reps per person before switching.

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Friday, Aug 9, 2013

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“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs/rope climbs/cargo net climbs
7 Toes to bar
9 Box jumps (30/24)

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Thursday, Aug 8, 2013

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Three rounds for time of:
15 Hang power cleans (135/95)
15 Burpee Tuck Jumps

Rest 3 Minutes

Then: 1000m Row for time

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Wednesday, Aug 7, 2013

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

For Time:

50 Double Unders

50 Ab-Mat Sit Ups

21 Deadlifts (225/155)

21 HSPU

400 M Run

Max # Consecutive Pull-Ups

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Tuesday, Aug 6, 2013

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AMRAP in 18 Minutes

100 M Farmers Carry (70/53)

10 Sledge Strikes (5 per side)

15 V Ups

20 Double Squat Wallball (20/14)

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Monday August 5, 2013

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Workout of the Day
Shoulder Press, 8,6,6 @ 70, 75, 80%

then
For Time:
1 ground to overhead
200 m run
10 KBS (53/35)
200 m run
2 ground to overhead
200 m run
20 KBS
200 m run
3 ground to overhead
200 m run
20 KBS
200 m run
2 ground to overhead
200 m run
10 KBS
200 m run
1 ground to overhead

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Friday, 10 May, 2013

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Skill: Muscle Up Progressions

For time:

4 Muscle Ups (MU)

8 Handstand Push-Ups (HSPU)

600M Run

4 MU

8 HSPU

250M Row

4 MU

8 HSPU

100M Walking Lunges

* Scale down for 4 MU is (4) Bench Dips and (4) Pull-ups.  Scale down for 8 HSPU is 4 Wall Walks OR 6 Seated DB Press

 

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Thursday, 9 May 2013

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Strength: Front Squat 6, 4, 4 (75, 80, 85%)

Then:

5 Rounds for Reps:

1 Min Double Squat Wallball

1 Min Double Unders

1 Min KBS (53/35)

1 Min Rest

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Wednesday, 8 May, 2013

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Skill Work: Clean & Jerk

Then:

“Grace”

30 Clean and Jerks for time (135/95)

In remaining time choose a skill you’d like to work on improving and do it!

 

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Tuesday, 7 May, 2013

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Strength: Bench Press 6, 4, 4 (75, 80, 85%)

For time:

Cash In: 400m Run

Then:

21-15-9

Good Mornings

Weighted Step Ups

T2B

Cash Out: 400m Run

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Monday, 6 May, 2013

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Quarterly Baseline Retest

3 RFT:

500 M Row

40 Air Squats

30 Ab-Mat Sit Ups

20 Push ups

10 Pull ups

3 Min rest b/w rounds.

Scale up to 4-5 rounds w/coach’s discretion.

 

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Thursday, 2 May, 2013

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5 RFT:

200m Run

10 Ring Dips

20 Step Back Lunges

30 Double Unders (3:1)

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Wednesday, 1 May, 2013

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Strength: Shoulder Press 6, 4, 4 (75, 80, 85%)

THEN:

8 Rounds; 20 sec of work, 10 sec of rest:

Hang Power Clean (95/65)

Push Press (95/65)

“Finisher”

4 Rounds, 20 sec of work, 10 sec of rest: Plank hold with opposite arm/leg raise (alt each round).

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Tuesday, 30 April 2013

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Strength: Deadlift 6, 4, 4 (75, 80, 85%)

THEN:

Rep Scheme: 10,8,6,4,2,4,6,8,10

  • KBS (53/35)
  • Deadlift (185/135)
  • T2B
  • Box Jumps (24/20)

EMOM perform 3 Burpees.

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