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