Author Archive

Friday, November 14, 2014

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

then:

FGB Style

1 min per station (10 sec transition)

3 rounds

Teams of 4

 

Airdyne/Ski Erg/Row

Slam Ball

Weighted step-back lunge

Push press

Rest

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Thursday, November 13, 2014

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“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, 27 June, 2014

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Big shout to Jeremy for co-programming the last two weeks!! Awesome job!!

3-5 rounds of

“Baseline”

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

 

3 mins rest between rounds

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Thursday, 26 June, 2014

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Cash In: 400m Run

5 Deadlifts (HEAVY!!)

5 V-Ups

200m Run

4 Deadlifts

10 V-Ups

200m Run

3 Deadlifts

15 V-Ups

200m Run

2 Deadlifts

20 V-Ups

200m Run

1 Deadlift

25 V-Ups

Cash Out: 400m Run

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Wednesday, 25 June, 2014

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Strength: Strict Press

10, 8, 8 @ 65, 70, 75%

 

12 min AMRAP

6 Russian KB Swing (53/35)

6 Weighted Step Ups

3 HSPU

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Tuesday, 24 June, 2014

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Power Snatch Skill Work

then

“Jumping Randy”

75 Power Snatches (75/55)

At the top of every minute complete 6 lateral jumps over the bar.

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Monday, 23 June, 2014

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Strength: Back Squat

10, 8, 8 @ 65, 70, 75%

 

4 min AMRAP

7 Slam Balls

5 Ring Dips

—2 min rest—

4 min AMRAP

10 No Push-Up Burpee

6 Box Jumps (24/20)

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