February 28 2013

12 Mins As many rounds as possible of:

5 Power Cleans 135#

10 Wallball Shots to 10ft target 20#

15 Walking Lunge steps with 20# ball overhead

Rest 5 Mins Then

Bench Press

5-5-5-5-5

February 27 2013

"OH SHIT!"

For Time:

Run 800M

75 Squats

Run 800M

75 Situps

Run 800M

75 Squats

Run 800M

75 Situps

Rest 5 Minutes Then:

Barbell Row
5-5-5-5-5

February 26 2013

"The Devils Tricycle Ride"

6 Rounds for Time Of:

60 Seconds Aerodyne max effort

6 Deadlifts 225#

6 Pullups

February 25 2013

Squat Strength Day 

Front Squat 

5-5-5-5-5

Back Squat 

3-3-3-3-3

Overhead Squat

1-1-1-1-1

February 24 2013

Complete as many rounds and reps as possible in 18 minutes of:

15 Box Jumps, 24" Box Men/ 20" Box Women

12 Push Press, 115lb Men/ 75lb Women

9 Toes to Bar

February 23 2013

Rest Day 

February 22 2013

As Many rounds as possible in 8 Minutes

200m Run

8 Ring Dips

6 Bench Press 155#

Rest 5 Mins Then:

3 Rounds for Max Load of "The Bear Complex"

Without putting the bar down for 7 revolutions complete

1 Power clean

1 Front Squat

1 Push press

1 Back Squat 

1 Push Press

Rest as needed between rounds if bar is dropped during 7 reps round doesn't count

This is 1 Round:

February 21 2013

Helen

3 Rounds for time

Run 400 Meters

21 Kb Swings 55#

12 Pullups

February 20 2013

For Time:

10 Push Jerks 155#

5 Air Squats

9 Push Jerks

10 Air Squats

8 Push Jerks

15 Air Squats

7 Push Jerks

20 Air Squats

6 Push Jerks

25 Air Squats

5 Push Jerks

30 Air Squats

4 Push Jerks

35 Air Squats

3 Push Jerks

40 Air Squats

2 Push Jerks

45 Air Squats

1 Push Jerk 

50 Air Squats

* Push Jerks must be taken from the ground, no rack

Rest 5 Mins Then:

Strict Press

3-3-3

February 19 2013

Rest Day 

February 18 2013

100 Burpees for Time

Barbell Row

5-5-5-5-5

Snatch Skill Work

February 17 2013

4 Rounds for time and reps of:

Run 400M

Max Reps 225 Deadlifts without dropping bar 

Rest 1 Minute

Then immediately after last rounds rest period 

 7 minutes to establish a 1 rep max Deadlift

Rest 5 Minutes Then:

Back squat 

5-5-5-5-5

February 16 2013

15 minutes of every minute on the minute:

Odd minutes - 3 - 185lb front squat

Even minutes - 30 secs jump rope 

February 15 2013

For Time:

30 Wallballs

25 Ring dips

20 Yd Farmers carry

15 Thrusters 135#

10 Box Jump Overs

5 HSPU

1 L-sit Rope climb

5 HSPU

10 Box Jump Overs

15 Thrusters 135#

20 Yd Farmers carry

25 Ring Dips

30 Wallballs

Rest 5 Mins Then:

Bench Press 

3-3-3-3-3-3-3

February 14 2013

Rest Day

*Light cardio is OK but complete recovery is necessary for high intensity training to work

February 13 2013

"Cindy"

Complete as Many rounds as possible in 20 Minutes of:

5 Pullups

10 Pushups

15 Airsquats

Rest 10 minutes Then

Overhead Squat 

5-5-5-5-5

February 12, 2013

Rounds of 10,9,8,7,6,5,4,3,2,1 of:

Sumo Deadlift High Pull 75LBS

Toes to bar

Ring Pushups

Rest 5 Minutes then:

Strict Press w/115Lbs

10Reps

1 Min rest

8 Reps 

1 Min Rest

6 Reps

Strict Press w/135 Lbs 

5 Reps

1 Min rest

3 Reps

1Min Rest 

3 Reps

February 11 2013

Log "Grace"

30 Log Clean and Jerks for Time 

Rest 5 Minutes then:

Barbell Row

3-3-3-3-3-3-3

Deadlift
3-3-3-3-3-3-3

February 10 2013

Teams of 2 complete:

60 Clean and Jerks 95/65

60 Snatches 95/65

60 Overhead Squats 95/65

*Everytime bar is switched between partners person putting bar down must complete 1 snowy hill sprint

February 9 2013

Rest Day 

(Shovel Snow)

February 8 2013

Rest Day 

February 7 2013

For Time:

Run 8 Miles

February 6 2013

For time:

205 Deadlift, 20 reps

30 Box jump, 30 inch box

40 Kettlebell swings, 53Lbs

50 Wall ball shots, 20 pound ball

Rest 5 Minutes Then:

100 Situps for Time

and 

Bench Press

5-5-5-5-5

February 5 2013

Rest Day

February 4 2013

3 Rounds for Time of :

12- Front Squats

9- Knees to elbows

Run 400 Meters

Rest 5 Min then:

Back Squat 

5-5-5-5-5

Barbell Row

5-5-5-5-5

February 3 2013

8 Rounds of

8 Overhead squats w/45lb plate

50 Ft Farmers carry 85Lb DB

8 Burpees

50 Ft Farmers carry w/ 85Lb DB

Rest 5 Minutes then:

Strict Press

5x5

Push Press

5X5

February 2 2013

LumberJack 20

20 Deadlifts (275lbs)

Run 400m

20 Thrusters 115#

Run 400m

20 Overhead Squats 115#

Run 400m

20 Burpees

Run 400m

20 Pullups Strict

Run 400m

20 Box jumps (24")

Run 400m

20 Squat Cleans 115#Run 400m