Friday, November 30, 2012

November 30, 2012

5 Sets for max load


3 Power Cleans
3 Front Squats
3 Push Jerks

Rest as much as needed between sets but increase load each set.

Wednesday, November 28, 2012

Tuesday, November 27, 2012

November 27 2012

Every minute on the minute perform 1 of the following for 20 minutes:

Odd Minutes - 2 Rope Climbs
Even Minutes - 3 squat snatch @ 70% of 1 rep Max

Monday, November 26, 2012

November 26, 2012

Complete For Time:

Run 1 Mile
20 Front squats 135#
20 Box Jumps
20 Overhead walking lunges 45#
20 Box Jumps
20 Front squats 
Run 1 mile 

Wednesday, November 21, 2012

November 21 2012

Rounds of 50,40,30,20,10 for time of:

Deadlift 135#
WallBall 20#
Bench 75#

Tuesday, November 20, 2012

November 20, 2012

"The Chief"

5 - 3 Minute amraps of:

3 Power Cleans 135#
6 Pushups
9 Squats

*Rest 1 Minute Between rounds 

Monday, November 19, 2012

November 19, 2012

2 Rounds of the following stations for 45 secs on 30 secs off:

SDHP 70# KB
Knee Raises
Jump rope
Leg Extensions
AB Ball Pushups
Sprint
Push Press 95#
Med Ball toss 20#
Med ball Jackknives 10#
Clean and Jerk 115#
Incline DB press 40#
Skull Crushers 65#
DB Curls 30#
Box Jumps
Decline Situps
Pullups
Shrugs 135#

November 18, 2012

Rest Day

November 17, 2012

7 Min AMRAP of ladder up 

Thrusters (135#)
Toes to bar

Friday, November 16, 2012

November 16 2012

OverHead Squat

2-2-2-2-2-2-2-2-2-2

Work up to establish your 2 rep Max 

Thursday, November 15, 2012

November 15, 2012


5 Min AMRAP
6 Back Squat (Body weight)
12 box jump

Rest 1 Minute

5 Min AMRAP
6 Wallball (20#)
12 Pushups

Rest 1 Minute

5 Min AMRAP
6 Kb Swing (72#)
12 Air squat

Tuesday, November 13, 2012

November 13, 2012

Rounds of 21-15-9 for time of:

Overhead squat (115#)
Kb Swing (72#)

Monday, November 12, 2012

November 12, 2012

"Badger"

3 Rounds for Time:

30 Squat Cleans (95#)
30 Pullups
Run 800M 

Sunday, November 11, 2012

Friday, November 9, 2012

November 9, 2012

4 Rounds for time:

15 Box Jumps
50 Meter farmer walk with 80LB dumbells
15 Jumping air squats
50 Meter farmer walk with 80LB dumbells
15 Pullups
50 Meter farmer walk with 80LB dumbells

Thursday, November 8, 2012

November 8, 2012

3 Rounds for Time:

9 Deadlift (225)
12 Wallball (20)
15 Overhead Squat (115)

*GO HARD AND FAST

Wednesday, November 7, 2012

November 7, 2012

For Time:

135 pound Power clean and jerk, 10 reps
Legless Rope climb 2 ascent
135 pound Power clean and jerk, 8 reps
Legless Rope climb 4 ascent
135 pound Power clean and jerk, 6 reps
Legless Rope climb 6 ascent
135 pound Power clean and jerk, 4 reps
Legless Rope climb 8 ascent
135 pound Power clean and jerk, 2 reps
Legless Rope climb 10 ascent

*Scale power clean weight as needed (roughly 70% of 1 rep max)

Monday, November 5, 2012

November 5, 2012



For time:

100 Burpees
1 Mile run
80 Squats
800m Run
60 Pullups
600m Run
40 Toes to Bar
400m Run
20 HSPU
200m Run

Sunday, November 4, 2012

Saturday, November 3, 2012

November 3,2012

Every minute on the minute for 15 minutes:

3 squat cleans (135)

Rest 2 minutes then 

3 sets of 10 Ghd situps with one minute rest between sets.


Friday, November 2, 2012

November 2, 2012

"Bro Session"

Strict Press 
5-5-5-5-5

Push Press
3-3-3-3-3

Push Jerk
1-1-1-1-1

* Plenty of rest between sets to establish max loads by end of each set of 5