Author Archive

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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Friday, 20 June, 2014

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Team FGB Style

4 rds

1 min on

10s transition

5 stations

 

Airdyne

Wall Ball

Kettlebell Swings

Abmat sit-up

Rest

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Thursday, 19 June, 2014

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Strength: Deadlift

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

 

12 min EMOM

Odd mins: 12 Deadlifts

Even mins: 4 Cleans

Use the same barbell; Should be around 70% 1RM

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Wednesday, 18 June, 2014

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800m Run

2 Rounds of Cindy

400m Run

4 Rounds of Cindy

200m Run

6 Rounds of Cindy

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Tuesday, 17 June, 2014

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Strength:

Bench Press   10, 8, 8 @ 65, 70, 75%

 then:

3-6-9-12-15

Increasing by 3 up the ladder

Thruster 115/75

V-ups

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Monday, 16 June, 2014

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7 intervals (As Fast As F**** Possible)

250m row

10 burpees

Rest the amount of time it took to complete the round.  *2 min rest max*

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