Wednesday, July 31, 2013

July 31 2013

Walk Through 3 Rounds of:

10 Burpees
8 Strict Pullups
6 Strict HSPU
4 Strict Ring Dips

For Time:

10 Power Snatch 135#
20 Front Squat 135#
30 Burpee Over Bar
40 Pullups
50 Pistols (Alternating Legs)

Then:
Strict Press
5-3-3-3-3

Tuesday, July 30, 2013

July 30 2013

Test these three movements: 

Max Unbroken Pullups
Max Unbroken Pushups
Max Unbroken Squats
Rest 1 minute 
Max Unbroken Pullups
Max Unbroken Pushups
Max Unbroken Squats

13 Min Amrap Of:

9 Burpees
6 Front Squat 95/65
3 Push Press 95/65

Then:

Deadlift 
5-5-2-2-2

Monday, July 29, 2013

July 29 2013

Warm up with:
4 Rounds for time of:

10 KB swings
10 Pullups
Then: 

Snatch
95# x 3
115# x 2
125# x 2 
135# x 2
140# x 1 (3X)

Clean and Jerk
125# x3
145# x 2
155# x 2
165# x 2
175# x 1 (3X)

Front Squat 
255# x 1 (2X)

July 28 2013

7 Rounds for Time of 

7 Stone to Shoulder 145#
7 Burpees

July 27 2013

Recovery/weakness Day

Friday, July 26, 2013

July 26 2013

Warm up with:

1 Minute max Double Unders
1 Minute Rest 
Max Unbroken Airsquats
1 Minute Rest 
1 Minute Max Double Unders

Back Squat Party Version 2

Starting at 135 perform 1 back squat.  Add 10 pounds each minute until you get to 315(9 minutes into the wod).  At that point add ONLY 5 pounds each minute.  Continue to do 1 rep on the minute until you fail a rep.

Then:

Hang Snatch (below knee) @ 125
2x5
Hang Clean (below knee) @145
2x5
Snatch Balance
4x3







Thursday, July 25, 2013

July 25 2013

Walk Through 3 Rounds of:

20 Airsquats
10 Burpees
5 KB swings 53/36

Rounds of 50-35-20 for time of:

Wallballs
Pullups
Double unders

Then:

Strict Press
5-5-5-5-5

Wednesday, July 24, 2013

July 24 2013

Walk Through 2 rounds of:

25 Pushups
20 Airsquats
15 Pullups
50 Double Unders

Then: 
Clean and Jerk
3-3-3-3-3 @ 145-155#

Clean Pull
4-4-4-4

Front Squat
2-2-2-2 @ 245

10 Rounds For Time Of:

2 Muscle ups
3 Power clean 185#
4 Strict HSPU
5 KB swings 72#
6 Cals on Aerodyne

Tuesday, July 23, 2013

July 23 2013

Walk Through 2 Rounds of 

30 Pushups
30 Airsquats


10 Rounds for Time of:

10 Burpees
50 Ft Sled Push 
50 Ft Farmers walk 
10 Jump squats

Then:

Front Squat
5-5-5-5-5

Monday, July 22, 2013

July 22 2013

Walk Through 2 Rounds of:

5 HSPU
10 Pushup
15 Pullups
25 Airsquats
30 Double Unders

For Time:

6-5-4-3-2-1 Tire Flips with a 100′ Keg Carry between each set

*3X Bodyweight Tire 
* Bodyweight Keg 

Then:

1 Power snatch, 1 Full Snatch 
2 sets @ 95#
2 Sets @ 115#
2 Sets @ 125#

1 Power Clean and Jerk 
5 Sets of 1 @ 155#


Sunday, July 21, 2013

July 21 2013

For Time:

Run 400M
3 Power Cleans 165#
Run 400M
3 power cleans 185#
Run 400M
3 Power Cleans 205#

Rest 5 Minutes then
Establish Max Farmers carry 50FT
Rest 1 minute between attempts

Then:
Strict Press
3-3-3
Push Press
3-3-3
Push Jerk
3-3-3

Friday, July 12, 2013

July 12-21 2013

I will be out of town for the next week so take the time to either de-load or get creative with your workouts.  Below is a list of workouts that can be done without equipment anywhere you like.  There will be no strength and conditioning classes until Sunday July 22nd.  See you then. 

–1–
20 min AMRAP
10 Push ups
15 Squats
20 Jump Rope
–2–
(5 Rounds)
50 Mountain Climbers
40 Sit Ups
–3–
(6 Rounds)
20 Walking Lunge
20 Push Ups
–4–
10 Burpees
20 Squats
30 Push Ups
10 Burpees
40 Sit Ups
50 Jump Rope
60 Mountain Climbers
30 Walking Lunge
60 Mountain Climbers
50 Jump Rope
40 Sit Up
10 Burpees
30 Push Up
20 Squats
10 Burpees
–5–
40-30-20-10 Squats & Push Ups (start and end with 25 Burpees)
–6–
100-Mountain Climbers 50-Situp 25 Pushup 50 Mountain Climbers 25 Push Ups 50-Situp 100-MC
–7–
(5 Rounds) Handstand 30 seconds (on wall if needed) 20 squats
–8–
(3 Rounds) Hold bottom of squat for 30 seconds 15 push ups 30 sit ups
–9–
(10 Rounds) 10 push ups / 20 Walking Lunges
–10–
200 air squats for time
–11–
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and Pushups and a 100 jump rope between odd set
–12–
Run 5K
DO ALL AT FULL INTENSITY

Thursday, July 11, 2013

July 11 2013

Walk Through 3 Rounds of 

5 Pullups
10 Pushups 
15 Airsquats
Handstand hold for time

12 Minute Amrap of:

6 Deadlift 115/75
8 Ring Pushup
10 Jump Squat

Then:
Barbell Row
5-5-5-5-5

Wednesday, July 10, 2013

July 10 2013

Walk Through 4 rounds of:

5 Ring Pullups
5 Pushups
5 HSPU
5 Burpees

8 Rounds For Time of:

3 Muscle ups 
8 Overhead barbell walking lunges 135#

Then: 

Back Squat
5-3-3-3-3
Barbell Row
5-3-3-3-3

Tuesday, July 9, 2013

July 9 2013

"Filthy Fifty"
For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday, July 8, 2013

July 8 2013

Walk Through 3 rounds of

25 Airsquats
20 Pushups
10 Pullups

Then: 

Bench Press
5-5-5-5-5

Clean and Jerk
1-1-1-1-1-1-1

July 7 2013

"HOPE FOR CURES"
Three 1 Minute Rounds of:

BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24" BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS
REST

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Saturday, July 6, 2013

July 6 2013

Walk Through 3 rounds of:

40 Double unders
3- Axle Double Overhand Deadlifts 205/135

9 Minute Amrap of:

Right Hand Farmers Carry 50 Ft (100/65)
Right Hand KB Thruster (36/18)
Left Hand Farmers Carry 50 Ft (100/65)
Left Hand KB Thruster (36/18)

Friday, July 5, 2013

Wednesday, July 3, 2013

July 3 2013

Walk Through 3 Rounds of
20 Double Unders
15 Airsquats

"Back Squat Party"

Starting at 135 perform 2 back squats every minute on the minute
Add 10 pounds per minute up to 225 pounds 
Then
Add 5 pounds per minute until you cannot complete the 2 reps inside the minute

*Women start at 75 Lbs and switch to 5 Lb jumps at 135Lbs

Tuesday, July 2, 2013

July 2 2013

Fight Gone Bad

3 Rounds of:
Wall-ball: 20 pound ball, 10 ft target.
Sumo deadlift high-pull: 75 pounds
Box Jump: 20" box
Push-press: 75 pounds
Aerodyne Sprint

*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Then:
Strict Press
5-5-5-5-5

Monday, July 1, 2013

July 1 2013

Walk Through 3 rounds of:

5 HSPU
10 Pullups
15 Airsquats

Then:

Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk 
5-5-5-5-5