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