Tuesday, August 31, 2010

Deadlift 5 RM (set new PR)
Supine Ring Rows 3 x max reps
+

Complete 8 rounds:

40 yard sprints

*rest 30 seconds between efforts

then...

Complete as many rounds as possible in 8 minutes of:

5 Power Cleans to Push Press 155 lbs
5 Ring Dips

Post fastest sprints and rounds complet

Monday, August 30, 2010


Squat 10x2 @ 65% of 1 RM (45 sec rest)
*move the bar as fast as possible

+

Max Rep Bench Press 225 lbs
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs

*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.

Post total number of reps on bench & pull ups to comments.

Saturday, August 28, 2010

Squat 3x5 (add 5 lbs)
Press 3x5 (add 5 lbs)
+

Off-Season

Complete:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Friday, August 27, 2010

Weighted Chin Ups 3, 3, 3, 3, 3, 3
+

On the Minute

Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.

*Go as heavy as possible on power cleans

Thursday, August 26, 2010

Front Squat 5x2
Press 5x2
+

For time:

Sprint 200 yards
50 Knees to Elbows

Sprint 200 yards

40 Knees to Elbows

Sprint 200 yards

30 Knees to Elbows
Sprint 200 yards

20 Knees to Elbows

Sprint 200 yards

10 Knees to Elbows

Tuesday, August 24, 2010

REST
Power Clean 5x3
Hand Stand Holds 3 x max time (2 min rest)

+

21, 15, 9 reps of:

Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

Monday, August 23, 2010

Squat 5x5 (set new PR)
Bench Press 8x3 @ 65% of 1 RM (30 secs rest)

+

8 rounds for time:

Sprint 50 yards
5 right arm KB power snatch 2 pood
5 left arm KB power snatch 2 pood
7 pull ups

Friday, August 20, 2010


Squat 5x1
Press 5x5 (set new PR)
Ring Pull Ups 3x15 (chest to hands)

+

As many rounds as possible in 15 minutes:

3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

Thursday, August 19, 2010

For Time:
Sprint 1/2 Gasser
20 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
15 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
10 Dumbbell Hang Cleans 50 lbs
Sprint 1/2 Gasser
5 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser

Wednesday, August 18, 2010

Rest

Tuesday, August 17, 2010


Bench Press 8x3 @ 65% of 1 RM (45 seconds rest)
Weighted Pull Ups 3, 3, 3, 3, 3, 3

Complete 5 rounds for time:

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs
10 Burpees

Monday, August 16, 2010


Front Squat 3, 3, 3, 3, 3, 3
Vertical Jumps 3 x 10 reps
*jump for max height. Reset each rep.

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Tuesday, August 10, 2010

Complete 5 rounds for time of:

3 Deadlifts 315 lbs
5 Clapping Push Ups
Sprint 40 yards

OR

Complete 10 rounds for time of:

3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups

Monday, August 9, 2010











*For the most part, this is what a trip to the grocery store should look like.


Squat 3x10 @ 75% of 1 RM (1 min rest)
Bench Press 8, 8, 8, 8

+

Perform 4 rounds of:

10 KB Swings - 2 Pood
15 Toes to Bar
20 Double Unders

Sunday, August 8, 2010

Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps (3 mins rest)

+

Complete 10 rounds of:

40 yard sprints

*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

Thursday, August 5, 2010

AMRAP in 8 Minutes

3 Power Snatches @ 135#
5 Handstand Push Ups
7 Box Jumps 20"

Wednesday, August 4, 2010























Squat 3x5; get heavy, control rest
Press - 80% x 5, 85% x 3, 90% x AMRAP
+
For Time
Sprint 50m x 4; 15 seconds rest
30 Push Press @ 135#
Sprint 50m x 4; 15 seconds rest

Tuesday, August 3, 2010






Deadlift 5, 5,5
Bench Press 80% x 5, 85% x 3, 90% x AMRAP
+

Lizzie

12, 9, 6, 3 for reps:

Power Cleans 185 lbs
Ring Dips

Sunday, August 1, 2010

2 rounds of:

100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.

Post sprint times on last round.