Tuesday 9/1/15

1.

with a partner

AMRAP 20 Minutes

10 Push Press (115/75)

10 Swings (53/35)

10 Box Jumps (24/20)

*One person does a round, then the next person does a round. Keep alternating back and forth for 20 minutes

Monday 8-31-15

1.

10 min emom

2 Power Snatches as heavy as possible(does NOT have to be touch and go)

2.

12-9-6

single arm weighted db step ups 25/45lbs (24/20)

Bar Dips

Strict HSPU

Friday 8/28/15

1.

10 Rounds

5 Deadlift

3 Hang power clean

1 Push Jerk

(185/125)

Thursday 8/27/15

1.

“Helen”

3 rounds for time:

400 meter run

21 kettlebell swings (1.5 pood)

12 pull-ups

2.

Squat cleans

3x3 @ 70%

3x3 @ 75%

4x3 @ 80%

*as always, perfect technique is our goal. Smooth is fast*

Wednesday 8/26/15

1.

Run 1 mile

100 double unders

50 burpees

Tuesday 8/25/15

1.

4 x 500 Meter Row

Rest as needed between efforts

**Worst time is your score**

Monday 8-24-15

With a partner alternate at the top of every minute for 16 minutes:

Partner 1:

amrap

3 Power Snatch (135/95)

6 Pull-up

9 Push-up

Partner 2 rest

after each minute, partners switch jobs

2.

Back Squats

5 rep max

Friday 8-21-15

1.

“Danny”

20 min amrap

30  box jumps (20/24)

20 push press(115)

30 Pull ups

2.

Deadlift

3 rep max

Thursday 8/20/15

1.

1 Power Clean

(145/225)

50 sit ups

2 power cleans

(145/225)

40 sit ups

3 power cleans

(145/225)

30 sit ups

4 power cleans

(145/225)

20 sit ups

5 power cleans

(145/225)

10 sit ups

-Rest 7 minutes-

2.

100 hand release Push ups for time

Wednesday 8/19/15

1.

Snatch Balance

1-1-1-1-1-1-1

2.

5 rounds

20 Grasshoppers

20 Air squats

20 bent over barbell rows (35/65)

Tuesday 8/18/15

1.

10 min emom

3 Hang power Clean and jerks( as heavy as possible with no misses (singles are allowed)

2.

4 rounds

20 plate ground to overhead (25/45)

15 box jumps

10 toes to bar

Monday 8-17-15

1.

5 rounds for time of:

7 155-lb. squat cleans
17 kettlebell swings 

Friday 8-14-15

1.

10 1-minute rounds of:

315-lb. deadlifts, 3 reps

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps burpee

Rest 2 minutes between rounds.

*Total burpees is your score*

Thursday 8/13/15

1.

3 min amrap Back Squats (95/135)

from the ground

2.

7 min amrap

7 medball cleans

7 push ups

7 sit ups

Wednesday 8-12-15

1.

3 rounds

400 meter run

10 shoulders to overhead(95/135)

20 pullups

-rest 5 minutes

2.

2 min test

Max double unders in 2 minutes

Tuesday 8/11/15

1.

Push Press

20 minutes to establish 1rm

2.

5 rounds

5 forward rolls

7 wall walks

20 foot broad jump(3 burpees every 4 jumps)

(20 min cap)

Monday 8-10-15

1.

for time:

7 minutes to accumulate max time in the top of a plank (top of a push up)

2.

5 rounds for time:

every 5 minutes, run 400 meters

--score is time spent running**

* you have  3+ minutes for recovery here, so take advantage of it and push each sprint to threshold pace.

Friday 8-7-15

1. SNATCH: work up to a heavy single.  you get 3 misses.  after 3 misses move on to cj.

2. CLEAN AND JERK: work up to a heavy single.  you get 3 misses.  after 3 misses….CALL IT A DAY.

(You will have 5 minutes to warm up before the snatches. After the warm up time is over, The 3 miss rules are in effect. Play by the rules:)

***score is total of your best lift for both lifts**

Thursday 8/6/15

1

Deadlift

20 mins to establish 5 rm

2.

Complete as many rounds as possible in 20 minutes of:

10 burpee pull ups

20 Good mornings holding a dumb bell(15/45)

30 squats

60 seconds of handstand hold

Tuesday 8/4/15

1.

20 mins to establish 1RM

Front squat

2.

"Grace"

30 reps for time 

Clean (power or squat)

and jerk

Monday 8-3-15

1.

DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

Men use 155 lb., women use 105 lb.

2.

For time

100 ft walking lunges 

Then

100ft backwards walking lunge