Friday, September 20, 2013

September 20 2013

For Time:
30 Pull ups
50 Thrusters, 45
1K Row

Snatch Complex
7 sets across of:  Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance

10 x 1 High Bar Back Squat, OTM

Thursday, September 19, 2013

September 19 2013

Rest Day 

September 18 2013


10 Minute AMRAP


5 Power Clean 135
10 Pushup
15 Airsquats

Skillwork:

10x10 of 30" box Jumps

September 17 2013

Helen

Run 400 M
21 Kb swings
12 Pullups

Power Clean and Jerk
2RM

Power Snatch
2RM

Monday, September 16, 2013

September 16 2013

12 Minute AMRAP of:

12 Toes to Bar
12 Burpees

September 15 2013

3 Rounds for Time of:

Run 200M (rest equal time)
Run 400M (rest equal time)
Run 600M (rest equal time)

12 Minutes of:

3 Muscle ups- even
5 Squat therapy - odd

September 14 2013

6 Min AMRAP of:

20 Wallballs
40 Double unders


Thursday, September 12, 2013

September 12 2013

1.  Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2.  Skills
10 RFT:
30 unbroken Double Unders.  Complete 30 unbroken double unders.  Rest as little time between sets as possible.  If you miss a rep, that set doesn't count.  restart that set and continue till you finish 10 sets.

Wednesday, September 11, 2013

September 11 2013

"American Dream"
AMRAP 20
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up

Snatch
5x1 across at 90%

Front Squat
10 x 1 across, OTM

Wednesday, August 28, 2013

August 28 2013

"For Time"
21-15-9
Thrusters, 135/95
Chest to bar Pullups

Squat Snatch 
1-1-1 @ 90%

Monday, August 26, 2013

August 26 2013

"Nutts"

10 HSPU
15 Deadlifts 250#
25 Box Jumps 30"
50 Pullups
100 Wallballs
200 Double unders
400M w/45lb Plate

Wednesday, August 21, 2013

August 21 2013

Warm Up with 3 Rounds of:

5 HSPU
8 Pullups
12 Pushups

3 - 5 Min Fight Gone Bad style rounds of:

Burpees
KB Swings 72#
Double Unders
Box Jumps 30"
Squat Snatch 95#

Bench Press
5-5-5-5-5

Tuesday, August 20, 2013

August 20 2013

"For Time"

Run 400m
10 plate ground to overhead
20 burpees
30 plate front squats
40 push-ups
50 overhead walking lunge
Run 400m

Back Squat
5-5-3-2-1

Monday, August 19, 2013

August 19 2013

For 10 minutes complete:

20 Double unders on Even Minutes
5 Pullups on Odd Minutes

2 Min AMRAP of:

30 KB Swings 72#
Double unders until 2 mins is up

* score is total double unders

Then:

Strict Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5

August 18 2013

4 Rounds for Time:

6 Squat Cleans 155#
12 Box Jumps 30"
300M Row

August 17 2013

Weakness day

Friday, August 16, 2013

August 16 2013

Warm Up with 3 rounds of:

30 Double unders
30 sec Areodyne
30 airsquats
30 Sec Rapid toe touches

Diane
21-15-9
Deadlft 225
HSPU

Bench Press
5-5-5-5-5

Thursday, August 15, 2013

August 15 2013

Walk Through 3 rounds of:
30 second squat hold
20 Sec Handstand hold
10 sec Toe touch hold

15 Min Amrap
30 Airsquats 
20 box jump overs
10 Ring Rows

Bench Press
5-5-5-5-5

Wednesday, August 14, 2013

August 14 2013


Warm Up with 3 rounds of:
20 Double Unders
5 Pullups
5 HSPU
and this VIDEO

FRAN
21-15-9
Thruster
Pullup

Then:

Back Squat
5-5-5-5-5
Barbell Row 
5-5-5-5-5
Snatch
1-1-1-1-1

Tuesday, August 13, 2013

August 13 2013

Walk Through 3 rounds of :

20 Sec Hand stand hold
15 Air Squats
10 Pushups 
5 Pullups

Then:
Overhead squat
3-3-3-3-3

Rounds of 21,18,15,12,9,6,3  for time of:

Overhead Squat 95/65
Kb Swing 53/36

100 FT. Farmers carry between rounds (95/65 each hand)




Monday, August 12, 2013

August 12 2013

Warm Up with 15 minutes of:
Double Under skill work
and
Bench press
5-5-5-5-5
Strict Press
5-5-5-5-5

7 Rounds For Time of:

7 Clean and Jerks 115#
7 Burpee Box Jumps 24"

Then:
Clean and Jerk
1-1-1-1-1

August 11 2013

Warm Up with:

Tabata Aerodyne for Calories

Rounds for time of:
12,10,8,6,4,2 of:

Barbell Walking Lunge 135#
Backsquat 135#

August 10 2013

Weakness Day 

Friday, August 9, 2013

August 9 2013

Warm Up with 3 Rounds not for time of:

6 Ring dips
6 HSPU
6 Ring Pullups
10 Rapid toe touches

Rounds of 5,4,3,2,1 For Time of:

Deadlift 315/205
Muscle Up

Then:

Barbell Rows
5-3-3-3-3

Thursday, August 8, 2013

August 8 2013

Warm up with:

Run 800M then:
3 Rounds not for time of:
15 Ring Rows
15 Pushups
15 Airsquats
15 Sec Handstand

"Open Wod 13.2"
10 Min. AMRAP

5 Shoulder to overhead 115/75
10 Deadlift 115/75
15 Box jumps 24/20

Then:

Barbell Row
5-5-5-5-5

Wednesday, August 7, 2013

August 7 2013

Warm up with 2 Rounds of:

800m Run
20 Pushups
50 situps
20 Airsquats

For Time:
"Acid Lungs"
21-15-9
Burpee
Toes to Bar


Then:
Back Squat
5-3-2-1-1

Tuesday, August 6, 2013

August 6 2013

Warm up with 3 rounds of:

10 Pullups
10 Airsquats
10 handstand pushups

For Time:

Run 800M
21-15-9
SDHP 95/65
Bar Facing Burpee
Run 800M  

Then:
Front Squat
5-5-5-5-5

Monday, August 5, 2013

August 5 2013

Walk Through 3 Rounds of:

5 Pullups
5 HSPU
20 Pushups
20 Airsquats

10 reps down to 1 for time of:

Clean and Jerk 155#
Pullups
KB Swings 72#

Then:
Strict Press
5-3-3-3-2

August 4 2013

Rest Day 

August 3 2013

Row 21097 Meters
that is all

Friday, August 2, 2013

August 2 2013

Walk Through 3 rounds of: 

10 Pushups
10 HSPU
10 double unders

For Time: 

50 Reps of BW Benchpress
w/ 50 Double unders every time you rack the bar

Rest 5 Minutes 

30 Reps of BW Push Press
w/ 30 Double unders every time you rack the bar

Then:
10 Minutes to establish 1 rep max clean and jerk

Thursday, August 1, 2013

August 1 2013

Warm Up with:
Tabata Burpees
Rest 1 Minute
Tabata Farmers carry 135/75 each hand

3 Rounds for time of:
15 Thrusters 95/65
20 Toes to bar
30 KB Swings 53/36

Then:
Bench Press
5-5-5-5-5

Wednesday, July 31, 2013

July 31 2013

Walk Through 3 Rounds of:

10 Burpees
8 Strict Pullups
6 Strict HSPU
4 Strict Ring Dips

For Time:

10 Power Snatch 135#
20 Front Squat 135#
30 Burpee Over Bar
40 Pullups
50 Pistols (Alternating Legs)

Then:
Strict Press
5-3-3-3-3

Tuesday, July 30, 2013

July 30 2013

Test these three movements: 

Max Unbroken Pullups
Max Unbroken Pushups
Max Unbroken Squats
Rest 1 minute 
Max Unbroken Pullups
Max Unbroken Pushups
Max Unbroken Squats

13 Min Amrap Of:

9 Burpees
6 Front Squat 95/65
3 Push Press 95/65

Then:

Deadlift 
5-5-2-2-2

Monday, July 29, 2013

July 29 2013

Warm up with:
4 Rounds for time of:

10 KB swings
10 Pullups
Then: 

Snatch
95# x 3
115# x 2
125# x 2 
135# x 2
140# x 1 (3X)

Clean and Jerk
125# x3
145# x 2
155# x 2
165# x 2
175# x 1 (3X)

Front Squat 
255# x 1 (2X)

July 28 2013

7 Rounds for Time of 

7 Stone to Shoulder 145#
7 Burpees

July 27 2013

Recovery/weakness Day

Friday, July 26, 2013

July 26 2013

Warm up with:

1 Minute max Double Unders
1 Minute Rest 
Max Unbroken Airsquats
1 Minute Rest 
1 Minute Max Double Unders

Back Squat Party Version 2

Starting at 135 perform 1 back squat.  Add 10 pounds each minute until you get to 315(9 minutes into the wod).  At that point add ONLY 5 pounds each minute.  Continue to do 1 rep on the minute until you fail a rep.

Then:

Hang Snatch (below knee) @ 125
2x5
Hang Clean (below knee) @145
2x5
Snatch Balance
4x3







Thursday, July 25, 2013

July 25 2013

Walk Through 3 Rounds of:

20 Airsquats
10 Burpees
5 KB swings 53/36

Rounds of 50-35-20 for time of:

Wallballs
Pullups
Double unders

Then:

Strict Press
5-5-5-5-5

Wednesday, July 24, 2013

July 24 2013

Walk Through 2 rounds of:

25 Pushups
20 Airsquats
15 Pullups
50 Double Unders

Then: 
Clean and Jerk
3-3-3-3-3 @ 145-155#

Clean Pull
4-4-4-4

Front Squat
2-2-2-2 @ 245

10 Rounds For Time Of:

2 Muscle ups
3 Power clean 185#
4 Strict HSPU
5 KB swings 72#
6 Cals on Aerodyne

Tuesday, July 23, 2013

July 23 2013

Walk Through 2 Rounds of 

30 Pushups
30 Airsquats


10 Rounds for Time of:

10 Burpees
50 Ft Sled Push 
50 Ft Farmers walk 
10 Jump squats

Then:

Front Squat
5-5-5-5-5

Monday, July 22, 2013

July 22 2013

Walk Through 2 Rounds of:

5 HSPU
10 Pushup
15 Pullups
25 Airsquats
30 Double Unders

For Time:

6-5-4-3-2-1 Tire Flips with a 100′ Keg Carry between each set

*3X Bodyweight Tire 
* Bodyweight Keg 

Then:

1 Power snatch, 1 Full Snatch 
2 sets @ 95#
2 Sets @ 115#
2 Sets @ 125#

1 Power Clean and Jerk 
5 Sets of 1 @ 155#


Sunday, July 21, 2013

July 21 2013

For Time:

Run 400M
3 Power Cleans 165#
Run 400M
3 power cleans 185#
Run 400M
3 Power Cleans 205#

Rest 5 Minutes then
Establish Max Farmers carry 50FT
Rest 1 minute between attempts

Then:
Strict Press
3-3-3
Push Press
3-3-3
Push Jerk
3-3-3

Friday, July 12, 2013

July 12-21 2013

I will be out of town for the next week so take the time to either de-load or get creative with your workouts.  Below is a list of workouts that can be done without equipment anywhere you like.  There will be no strength and conditioning classes until Sunday July 22nd.  See you then. 

–1–
20 min AMRAP
10 Push ups
15 Squats
20 Jump Rope
–2–
(5 Rounds)
50 Mountain Climbers
40 Sit Ups
–3–
(6 Rounds)
20 Walking Lunge
20 Push Ups
–4–
10 Burpees
20 Squats
30 Push Ups
10 Burpees
40 Sit Ups
50 Jump Rope
60 Mountain Climbers
30 Walking Lunge
60 Mountain Climbers
50 Jump Rope
40 Sit Up
10 Burpees
30 Push Up
20 Squats
10 Burpees
–5–
40-30-20-10 Squats & Push Ups (start and end with 25 Burpees)
–6–
100-Mountain Climbers 50-Situp 25 Pushup 50 Mountain Climbers 25 Push Ups 50-Situp 100-MC
–7–
(5 Rounds) Handstand 30 seconds (on wall if needed) 20 squats
–8–
(3 Rounds) Hold bottom of squat for 30 seconds 15 push ups 30 sit ups
–9–
(10 Rounds) 10 push ups / 20 Walking Lunges
–10–
200 air squats for time
–11–
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and Pushups and a 100 jump rope between odd set
–12–
Run 5K
DO ALL AT FULL INTENSITY

Thursday, July 11, 2013

July 11 2013

Walk Through 3 Rounds of 

5 Pullups
10 Pushups 
15 Airsquats
Handstand hold for time

12 Minute Amrap of:

6 Deadlift 115/75
8 Ring Pushup
10 Jump Squat

Then:
Barbell Row
5-5-5-5-5

Wednesday, July 10, 2013

July 10 2013

Walk Through 4 rounds of:

5 Ring Pullups
5 Pushups
5 HSPU
5 Burpees

8 Rounds For Time of:

3 Muscle ups 
8 Overhead barbell walking lunges 135#

Then: 

Back Squat
5-3-3-3-3
Barbell Row
5-3-3-3-3

Tuesday, July 9, 2013

July 9 2013

"Filthy Fifty"
For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday, July 8, 2013

July 8 2013

Walk Through 3 rounds of

25 Airsquats
20 Pushups
10 Pullups

Then: 

Bench Press
5-5-5-5-5

Clean and Jerk
1-1-1-1-1-1-1

July 7 2013

"HOPE FOR CURES"
Three 1 Minute Rounds of:

BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24" BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS
REST

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Saturday, July 6, 2013

July 6 2013

Walk Through 3 rounds of:

40 Double unders
3- Axle Double Overhand Deadlifts 205/135

9 Minute Amrap of:

Right Hand Farmers Carry 50 Ft (100/65)
Right Hand KB Thruster (36/18)
Left Hand Farmers Carry 50 Ft (100/65)
Left Hand KB Thruster (36/18)

Friday, July 5, 2013

Wednesday, July 3, 2013

July 3 2013

Walk Through 3 Rounds of
20 Double Unders
15 Airsquats

"Back Squat Party"

Starting at 135 perform 2 back squats every minute on the minute
Add 10 pounds per minute up to 225 pounds 
Then
Add 5 pounds per minute until you cannot complete the 2 reps inside the minute

*Women start at 75 Lbs and switch to 5 Lb jumps at 135Lbs

Tuesday, July 2, 2013

July 2 2013

Fight Gone Bad

3 Rounds of:
Wall-ball: 20 pound ball, 10 ft target.
Sumo deadlift high-pull: 75 pounds
Box Jump: 20" box
Push-press: 75 pounds
Aerodyne Sprint

*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Then:
Strict Press
5-5-5-5-5

Monday, July 1, 2013

July 1 2013

Walk Through 3 rounds of:

5 HSPU
10 Pullups
15 Airsquats

Then:

Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk 
5-5-5-5-5

Sunday, June 30, 2013

Friday, June 28, 2013

June 28 2013

Walk Through 3 rounds of

20 Double Unders
20 Pushups
20 Air squats

For Time
10 down to 1 of Burpees
1 up to 10 of 1,2,1,2 Punch Combos

* do 10 Burpees followed by 1 combo then, 9 burpees followed by 2 combos and so on...


Thursday, June 27, 2013

June 27 2013

Walk Through 3 rounds of

5 HSPU
10 Pullup
15 Air Squat

4 Rounds for Time:

400M Sandbag Run 55/20
15 Bodyweight Bench Press
15 Bodyweight Squat

Then: 

Barbell Row
5-5-5-5-5

Wednesday, June 26, 2013

June 26 2103

Walk Through 4 rounds of

5 HSPU
10 Pushups
15 Airsquats

"Bruck"
Four rounds for time of:

Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

Then:
Bench Press
5-5-5

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Tuesday, June 25, 2013

June 25 2013

Walk Through 3 rounds of:

20 Pushups
20 Rollouts
20 Squats

For Time:
30 Burpees
30 Pull ups
30 Thrusters, 95/65
30 Double Unders
30 KBS, 53/35
30 Wall Balls, 20/14
30 Box Jumps, 24/20
30 Situps

Then:
Front Squat
5-3-2-2-2

Monday, June 24, 2013

June 24 2013

Odd Objects this week no barbell grip!

Walk Through 3 rounds of:

30 Double unders
20 Pushups
20 Airsquats

For Time:

200M Sandbag Carry x 3 rounds @ BWT
Rest as needed between attempts
Every time you drop the bag during one of the carries you must do 10 burpees on the spot.  

Then:
Front Squat
4-4-4-2-2

Friday, June 21, 2013

Thursday, June 20, 2013

June 20 2013

Walk Through 4 Rounds of:

5 Pullups
10 Pushups
15 Squats
20 Sec Handstand Hold

12 Min AMRAP

6 Front Squat 115/75#
6 Push Jerk 115/75#
6 Burpee

Then:

Bench Press
5-5-5-5-5

Tuesday, June 18, 2013

June 18 2013

For Time:
“Angie”

100 Pullups
100 Pushups
100 Situps
100 Squats

Then:

Front Squat
5-5-5-5-5

Monday, June 17, 2013

June 17 2013

TRACK DAY

8 X 400M sprints with 90 sec rest between rounds 

June 16 2013

Row 500 M

Rounds of 5, 4, 3 for Time of:

Power Clean
Jerk

*add weight each round (135, 155, 185)

Row 500M

June 15 2013

2 Min AMRAP
20 Overhead squats 95#
20 Box Jumps

Rest 2 Minutes

2 Min AMRAP
10 Overhead squats 95#
10 Box Jumps

Rest 2 Minites

2 Min AMRAP
5 Overhead squats 95#
5 Box Jumps

3 Min AMRAP

2 Stone over shoulder 95#
2 Rope Climbs

Thursday, June 13, 2013

June 13 2013

Walk Through 4 rounds of: 

8 pullups
8 pushup
8 dips
8 squats

4 Rounds for time of:

Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps

Then:

Push Press
5-5-5-5-5

Wednesday, June 12, 2013

June 12 2013

Walk Through 2 Rounds of:

20 Unbroken Toes to Bar 
20 Unbroken Airsquats
10 Unbroken Ring Dips
10 Unbroken HSPU
* Rest as needed to shoot for Unbroken sets

3 Rounds for Time of:
200M Run
5 Power Snatches 115
10 Lunges with 115# in front rack position

Rest exactly 4 Mins Then:

For Time:
50 KB Swings 53#
40 Box Jumps 24"
30 Burpees
20 Pullups (Chest to Bar)
10 Kb Snatches (alternating arms) 53#

Then:
Overhead Squat
3-3-1-1-1

Tuesday, June 11, 2013

June 11 2013

Walk Through 4 Rounds of:

5 Pullups
10 Box Jumps
20 Sec Hold On Rings

Tabata Intervals of:

KB Swings
Mountain climbers
KB Push Press
Situps
Airsquats
Burpees

Then:
Back Squat
5-5-5-5-5

Monday, June 10, 2013

June 10 2013

Walk Through 4 Rounds of:

18 Airsquats
9 Pushups
3 Muscle ups

5 rounds for Time of:

6 - Clean and Jerks with 135# Log 
15 Pullups
138# Keg carry 100Ft between rounds 

Then:

Back Squat
4-4-4-4-4-4

CONSTANT VARIETY

Friday, June 7, 2013

June 7 2013

Walk Through 4 Rounds of:

10 Airsquats
10 HSPU
10 Pullups

3 Rounds for Time of:

15 - Ring Pushups
20 - KB Swings 55#
25 - 1,2,3,2 Combos

Then: 

Bench Press
2-2-2-2-2-2 @ 80%

....AND THIS GUY IS AWESOME!

Thursday, June 6, 2013

June 6 2013

Walk Through 4 Rounds of:

5 Pullups
10 Burpees
15 Airsquats

3 Rounds For Time of:

200M Farmers Carry (53,36)
200M Sprint
20 Box Jumps
20 Pushups

Then:

Strict Press
5-5-5-5-5


Wednesday, June 5, 2013

June 5 2013

Walk Through 3 rounds of:

10 Pistols
10 Pullups
10 HSPU
10 Ring Dips

Rounds of 1-3-5-7-9-11 for Time of:

Squat Clean Thruster 155/105
Box Jumps 30"

Then:
Strict Press
3-3-3
Push Press
3-3-3

Tuesday, June 4, 2013

June 4 2013

Walk Through 4 Rounds of:

5 Pullups
10 Pushups
15 Airsquats

5 Rounds For Time of: 

10 Burpee Broad Jumps
15 KB Swings 53/36

Then:

Bench Press
5-5-5-5-5

Monday, June 3, 2013

June 3 2013

Walk Through 4 rounds of:

10 Pistols
10 Pullups
10 Pushups

5 Rounds for Time of:

10 Dumbbell snatch 55# (alternating arms)
10 Burpee Broad Jumps

Rest 5 Mins Then:

Back Squat
2-2-2-2-2-2 @ 80% of 1 rep Max

Sunday, June 2, 2013

June 2 2013

Walk Through 4 rounds of:

5 Pullups
10 Pushups
15 Airsquats
20 Sec hold on Rings

As Many rounds as possible in 15 Minutes of:

12 Deadlifts
9 pushups
6 Jumping Squats

Then:

Back Squat
5-5-5-5-5

June 1 2013

Recovery/Weakness day

*Chose 2 weaknesses and drill for 20 mins each

Friday, May 31, 2013

May 31 2013

Walk through 4 rounds of:

3 HSPU
9 Pushups
12 Airsquats

For Time:
"Diane"
21-15-9
Deadlift 225
HSPU
Then:
Bench Press
5-2-2-2-2

Thursday, May 30, 2013

May 30 2013

Walk Through 4 Rounds of:

5 Pullups
10 Pushups
15 Airsquats

For Time:

Run 800M
20 KB Thrusters 36/25
Run 800M
30 KB Swings
Run 800M
40 KB Front Squats

Then:

Push Press
5-5-5-5-5


Wednesday, May 29, 2013

May 29 2013

Walk Through 4 rounds of:

10 Pullups
25 Unbroken Airsquats

3 Rounds for Time of:

30 - Wallball
30 - 75 pound Squat snatches


Then:
Strict Press @ 50% max
8-8-8-8-8

Barbell Row @ 50% max
6-6-6-6-6

Tuesday, May 28, 2013

May 28 2013

Walk Through 4 Rounds of:

5 Pullups
10 Pushups
15 Squats

10 Rounds for Time of:

3 Jerks 155/95
6 Toes to Bar
9 push-ups

Then:

Back Squat
5-5-5-5-5

Monday, May 27, 2013

May 27 2013

Walk Through 4 Rounds of:

1 Clean and Jerk (going up in weight each time)
8 Ring Dips
10 HSPU's

10 Rounds for Time of:

3 Jerks 155#
6 Toes to Bar 
9 push-ups 
Then:

Front Squat
5-2-2-2

Friday, May 24, 2013

May 24 2013

For Time:
"Annie"

50-40-30-20-10
Double Unders
Situps

* If you missed Wednesdays workout do that instead

Thursday, May 23, 2013

May 23 2013

Walk Through 8 Rounds of: 

5 Jumping Pullups
5 Burpees
5 Squats

4 Rounds for Time:

25 WallBalls
25 Prison Squats
Run 400M W/ Med Ball

Then:

Strict Press:
5-5-5-5-5


Wednesday, May 22, 2013

May 22 2013

Walk through 4 Rounds of:

5 Pullups
10 Pushups
15 Squats

As many rounds and reps as possible of:

Minutes 0-5
9 Deadlifts 315#
9 Box Jumps 30inch
Minutes 5-7 
Rest
Minutes 7-11
9 Thruster 95#
9 Pullups
Minutes 11-13
Rest
Minutes 13-16
9 Ring Dips
9 Clean and Jerk 135#
Minutes 16-18
Rest
Minutes 18-20
9 Pushups
18 Double Unders
Minutes 20-21
Rest
Minutes 21-22
1 Arm Dumbbell Snatch alternating arms 45#

Then:
Barbell Row
5-2-2-2-2

Tuesday, May 21, 2013

May 21 2013

Walk Through 4 Rounds of:

5 Pullups
10 Wall Ball
15 Air squats
20 Sec Hold on Rings 

6 Rounds for Time Of :

6 Burpees
6 Front Squat 115/75
6 Push Press 115/75
6 Back Squat 115/75

Then: 

Bench Press
5-5-5-5-5

Monday, May 20, 2013

May 20 2013


Walk Through 2 Rounds of:

20 Airsquats 
20 Pushups
20 Pullups

4 Rounds for time:
Run 400M
20 Backsquats 155#
*Everytime you rack the weight before set is complete complete 5 burpees

Then:

Back Squat
2-2-2

Sunday, May 19, 2013

May 19 2013

For Time:

Run 400M w/45Lb Plate
20 HSPU
30 Burpees
40 Toes to bar
50 Ground to Overhead w/ 45lb Plate
100ft Overhead Walking Lunge w/ 45lb Plate
50 Ground to Overhead w/ 45lb Plate
40 Toes to Bar 
30 Burpees
20 HSPU
Run 400M w/ 45Lb Plate

May 18 2013

Recovery/Weakness Day

Friday, May 17, 2013

May 17 2013

Walk Through 10 Minutes of: 

1 Squat clean*
5 Pullups

Every Minute on the Minute
* Choose a challenging weight 

As Many Rounds as Possible in 7 Minutes of:

4 HSPU
8 Front Squat 115#
8 Push Jerks 115#
4 Toes to Bar

Then:
Back Squat
5-2-2-2-2
Barbell Row
5-2-2-2-2





Thursday, May 16, 2013

May 16 2013

Walk Through 4 Rounds of:

5 Pullups
10 Wall Ball
15 Air squats
20 Sec Hold on Rings 

As Many rounds as Possible in 12 Minutes of:

10 Kb Swings
10 Pushups
10 Situps
10 Box Jumps

Then:

Front Squat
5-5-5-5-5

Wednesday, May 15, 2013

May 15 2013


Walk Through 2 rounds of 

30 Unbroken Wallballs
25 Unbroken Pushups

*Rest as needed between rounds to keep both rounds unbroken

For Time:

Run 400M w/55# Sandbag
10 Overhead Squats 155#
Run 800M w/55# Sandbag
20 Overhead squats 135#
Run 1200M w/55# Sandbag
30 Overhead squats 115#

* Everytime bar is set down full squat snatch it back up

Then:

Strict Press
5-2-2-2-2

Tuesday, May 14, 2013

May 14 2013


Walk Through 4 rounds of
5 Pullups
10 Pushups
15 Airsquats

Thruster
5-5-5-5-5

For time:
20 Thrusters 95/65
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

* On the minute, every minute, you must complete 4 burpees before continuing to complete lifts

Then:

Strict Press
5-5-5-5-5

Monday, May 13, 2013

May 13 2013

Walk through 4 rounds of:

6 HSPU
8 Ring Pullup
12 Squats

For Time:
"Mano Steel"

77 Airsquats
7 Deadlifts 275#
11 Chest 2 Bar Pullups
7 Cleans 185#
11 Chest 2 Bar Pullups
7 Jerks 165#
11 Chest 2 Bar Pullups
7 Jerks 165#
11 Bar Facing Burpees
7 Cleans 185#
11 Bar Facing Burpees
7 Deadlifts 275#
11 Bar Facing Burpees
77 Air Squats

Then:

Bench Press
5-3-2-2-2

Sunday, May 12, 2013

May 12 2013

Rotate stations on the minute for 3 Rounds:

Prowler Push
Wallball
Burpee
Box Jump
Push Press 75/55

Then:

Deadlift 
5-5-5-5-5

May 11 2013

Weakness Day

Pick a weakness and drill it

Friday, May 10, 2013

May 10 2013

Walk Through 5 Rounds of:

20 Airsquats
15 Pushups
10 Pullup
5 HSPU

For Time:
"Grace"

30 Clean and Jerks 135#

Then: 

Barbell row
5-3-2-2-2
Back Squat
5-3-2-1-1

Thursday, May 9, 2013

May 9 2013

Walk Through 3 Rounds of:

5 Pullups
10 Pushups
15 Squats
20 Sec Hollow Body Hold

As Many Rounds as Possible in 15 Minutes of:

100 Ft. Farmers walk 100/65
15 KB Swings 53/36
15 WallBall Shots 20/14
100 Ft. Prowler Push 

Barbell Row
5-5-5-5-5

Wednesday, May 8, 2013

May 8 2013

Walk through 5 Rounds of

10 Pullups
20 Pushups

Then 5 Rounds for Time of:

12 Burpees
6 Power Snatch 135#

Rest 5 Minutes Then:

Bench Press 165#
6-6-6-6-6

Tuesday, May 7, 2013

May 7 2013

Walk Through 3 Rounds of:

5 Pullups
10 Airsquats 
10 Pushups
5 HSPU (or 20 Sec Handstand hold)

Overhead squat
5-5-5-5-5
Then:

"Nancy"
5 Rounds for time of:

Run 400M 
15 Overhead Squats 95/65


Monday, May 6, 2013

May 6 2013

Walk Through 5 Rounds of:

5 L-Pullups
6 Ring Dips

AMRAP 20 Minute Ladder Up Of:

1 Chest to Bar Pullup
1 Bodyweight Squat Clean
1 Bodyweight Deadlift

(*1 rep of everything, 2 reps everything, 3 reps everything, etc.... for as many rounds as possible in 20 minutes)

Then:

Overhead squat
5*-3-2-2

*start with 135 and go up

May 5 2013

For Time: 

1 Mile Sand bag carry 
1/2 Body weight

Then:

Push Jerk
5-5-5
Push Press
3-3-3
Strict Press
1-1-1

May 4 2013

Rest/ Weakness day

Thursday, May 2, 2013

May 2 2013


Walk Through 4 Rounds of:

5 Pullups
10 Pushups
15 Airsquats

Deadlift 
5-5-5-5-5

5 Rounds for Time of:

6 - Deadlift 225/155
9 - Burpees
12 - Knees to Elbows

Wednesday, May 1, 2013

Tuesday, April 30, 2013

April 30 2013

Walk Through 3 Rounds of:

8 Pullups
20 Sec Ring Hollow Body Hold

For Reps:

AMRAP 5
5 DB Thrusters 25/40
10 Box Jumps 20/24
Rest 1 Minute
AMRAP 5
15 Pushups
20 Airsquats
Rest 1 Minute
AMRAP 5
25 Renegade Rows
30 Situps

Then:

Back Squat
5-5-5-5-5

Monday, April 29, 2013

April 29 2013

Walk Through 3 Sets of:

Max Unbroken HSPU

For Time:

Run 800M
2 rounds of:
20 Burpees
20 Push Ups
20 Squats
20 Kb Swings 55#
20 WallBall
Run 800M 

Then :

Front Squat
3-2-2-2
Max Reps at 135#

Friday, April 26, 2013

April 26 2013

Walk Through 5 Rounds of:

5 Ring Pullups
7 Bench press 165#

5 Rounds for Time of:

4 Squat Clean and Jerks 155#
12 Toes to Bar

Then:

Strict Press
3-2-2-2

Wednesday, April 24, 2013

April 24 2013


Walk Through 5 Rounds of:
6 L-Pullups
6 HSPU

Barbell Row
5-2-2-2-2

Then:

3 Rounds for Time of:

800m 55# Sandbag Run
25m Prowler Push 180# (twice down and back)
25m Farmers Carry 70# (twice down and back)
20 1,2,3,2 Punch Combos

*Weights don't include weight of Handles or Prowler

Monday, April 22, 2013

April 22 2013


Walk Through 5 Rounds of:
10 Ring Pushups
8 Ring Dips

 Then:

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings,  36lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Then:
Front Squat
5-2-2-2-2