Thursday, February 28, 2013

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

Wednesday, February 27, 2013

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

Tuesday, February 26, 2013

February 26 2013

"The Devils Tricycle Ride"

6 Rounds for Time Of:

60 Seconds Aerodyne max effort
6 Deadlifts 225#
6 Pullups

Sunday, February 24, 2013

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

Saturday, February 23, 2013

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 

Friday, February 22, 2013

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:



Thursday, February 21, 2013

February 21 2013

Helen

3 Rounds for time

Run 400 Meters
21 Kb Swings 55#
12 Pullups





Tuesday, February 19, 2013

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 


Monday, February 18, 2013

February 18 2013

100 Burpees for Time

Barbell Row
5-5-5-5-5

Snatch Skill Work




Saturday, February 16, 2013

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 

Friday, February 15, 2013

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



Wednesday, February 13, 2013

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


Tuesday, February 12, 2013

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



Monday, February 11, 2013

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)

Wednesday, February 6, 2013

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






Monday, February 4, 2013

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

Saturday, February 2, 2013

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