within 10mins:
50 burpees
find 1RM shoulder to overhead with remaining time
50 burpees
find 1RM shoulder to overhead with remaining time
-3min rest-
within 8mins:
800m run
row for calories in remaining time
DECEMBER 29, 2011
tabata mash up:
double unders
c2b pull ups
-3min rest-
1.5pood/1pood kb swings
jumping air squats
1000m row for time
DECEMBER 28, 2011
amrap in 16mins:
100m backwards run
20/14 wall ball x 25
-perform 3 burpees every 2mins
DECEMBER 27, 2011
3RFT
hand release push ups x 20
40/25 left hand overhead dumbbell walking lunges x 15
40/25 right hand overhead dumbbell walking lunges x 15
abmat sit ups x 40
400m run
hand release push ups x 20
40/25 left hand overhead dumbbell walking lunges x 15
40/25 right hand overhead dumbbell walking lunges x 15
abmat sit ups x 40
400m run
DECEMBER 19, 2011
5RFT
burpee x 15
90% front squat x 1
rope climb x 3
(using 90% front squat load) back squat x 5
DECEMBER 17, 2011
5RFT
400m run
24/20 burpee box jumps x 10
95/65 sdhp x 10
95/65 thruster x 10
1min rest
400m run
24/20 burpee box jumps x 10
95/65 sdhp x 10
95/65 thruster x 10
1min rest
DECEMBER 16, 2011
push press for 5x1
2 rounds of:
amrap double unders in 1min
30sec rest
amrap push ups in 1min
30sec rest
amrap knees to elbows in 1min
1min rest
2 rounds of:
amrap double unders in 1min
30sec rest
amrap push ups in 1min
30sec rest
amrap knees to elbows in 1min
1min rest
DECEMBER 12, 2011
every 2mins:
165/115 thruster x 5
2pood/1.5pood kb swing for reps in remaining secs
-workout is done once you've accumulated 100 kb swings
165/115 thruster x 5
2pood/1.5pood kb swing for reps in remaining secs
-workout is done once you've accumulated 100 kb swings
DECEMBER 10, 2011
hspu x 10
250/175 deadlift x 15
30"/24" box jump x 25
pull up x 50
20/14 wall ball x 100
double under x 200
400m run with 45/25 plate
250/175 deadlift x 15
30"/24" box jump x 25
pull up x 50
20/14 wall ball x 100
double under x 200
400m run with 45/25 plate
DECEMBER 7, 2011
amrap in 15
rope climbs x 2
20/14 wall ball x 20
200m run (front door to back garage door and back)
150 abmat sit ups for time
DECEMBER 3, 2011
deadlift
emom for 6mins @ 85%
e2mom for 8mins @ 90%
3 x max reps @ 80%
max height box jump (no arm swing)
-put hands either behind head or arms behind back
emom for 6mins @ 85%
e2mom for 8mins @ 90%
3 x max reps @ 80%
max height box jump (no arm swing)
-put hands either behind head or arms behind back
DECEMBER 2, 2011
with 20/10 weighted vest:
1000m row
burpee pull up x 20
400m uneven farmer carry (men 32kg/24kg ... women 24kg/16kg)
24"/20" box jump x 40
400m uneven farmer carry
1000m row
burpee pull up x 20
400m uneven farmer carry (men 32kg/24kg ... women 24kg/16kg)
24"/20" box jump x 40
400m uneven farmer carry
burpee pull up x 20
1000m row
1000m row
NOVEMBER 30, 2011
shoulder press
emom for 4mins @ 80%
e2mom for 6mins @ 85%
e3mom for 9mins @ 90%
max hspu in 5mins
emom for 4mins @ 80%
e2mom for 6mins @ 85%
e3mom for 9mins @ 90%
max hspu in 5mins
NOVEMBER 28, 2011
amrap in 45mins:
400m run
135/95 thruster for max reps in 2mins
'Cindy' round x 5
500m row
185/130 ground to overhead for max reps in 2mins
NOVEMBER 23, 2011
amrap in 20mins of:
100m run (farthest door to back garage door)
135/95 ground to overhead x 10
bar-facing burpee x 10
100m run (farthest door to back garage door)
135/95 ground to overhead x 10
bar-facing burpee x 10
NOVEMBER 22, 2011
45/30 hang squat clean x 50
jumping pull up x 75
45/30 push press x 100
ghd sit up x 125
jumping pull up x 75
45/30 push press x 100
ghd sit up x 125
NOVEMBER 21, 2011
tabata mash-up:
c2b pull ups
2pood/1.5pood kb swings
2min rest
find 1RM thruster within 10mins
2min rest
3RFT
double under x 50
knees to elbows x 25
muscle up x 5
NOVEMBER 18, 2011
find heaviest 1RM front squat within 12mins, then follow immediately by:
for time:
400m run
225/155 deadlift x 50
400m run
NOVEMBER 17, 2011
find heaviest 1RM on bench press within 12mins, then follow immediately by:
for time:
400m run
95/65 overhead squat x 45
400m run
for time:
400m run
95/65 overhead squat x 45
400m run
NOVEMBER 16, 2011
find heaviest deadlift 1RM within 12mins, then follow immediately by:
for time:
400m run
135/95 thruster x 30
400m run
for time:
400m run
135/95 thruster x 30
400m run
NOVEMBER 15, 2011
handstand push up
5 x max reps
-each set is an amrap; perform as many reps as possible in each set
-rest 3mins between sets
for time:
400m run
75/45 snatch x 75
400m run
NOVEMBER 14, 2011
3 rounds of:
20/14 wall ball amrap in 2mins
knees to elbows amrap in 2mins
clapping push up amrap in 2mins
24/20 box jump amrap in 2mins
-FGB style
-rest 1min between rounds
-score is cumulative total reps
NOVEMBER 12, 2011
5RFT
pistol squat x 12
L-pull up x 9
185/130 power clean x 6
pistol squat x 12
L-pull up x 9
185/130 power clean x 6
3min rest
750m row for time
NOVEMBER 11, 2011
emom for 10mins:
40yd sprint (measure out 40yds, 120ft, or 36m)
-20# weighted vest optional
40yd sprint (measure out 40yds, 120ft, or 36m)
-20# weighted vest optional
3min rest
shoulder to overhead
5x1
2min rest
amrap 75/45 push press in one attempt
shoulder to overhead
5x1
2min rest
amrap 75/45 push press in one attempt
NOVEMBER 10, 2011
deadlift
2x5 @ 75%
1x3 @ 80%
3 x max reps @ 85%
2x5 @ 75%
1x3 @ 80%
3 x max reps @ 85%
core
3 rounds for completion:
ghd sit up x 25
glute ham raise x 25
ghd sit up x 25
glute ham raise x 25
NOVEMBER 9, 2011
8 tabata mash-up intervals (4 each)
-bodyweight bench press
-jumping air squat
add totals from each (for example: 43 bench/84 jump squats)
2min rest, then
for time:
1mile run
bodyweight power clean x 43 (using bench press reps from above)
burpee x 84 (using jump squat reps from above)
NOVEMBER 8, 2011
amrap in 12mins:
hspu x 8
rope climb x 2
3min rest
amrap 24"/20" box jumps in 30secs
1min rest
amrap toes-to-bar in 30secs
2min rest
hspu x 8
rope climb x 2
3min rest
amrap 24"/20" box jumps in 30secs
1min rest
amrap toes-to-bar in 30secs
2min rest
*calorie row*
NOVEMBER 2, 2011
clean 3x1
bench 3x1
ohs 3x1
-add heaviest load for total
-clean is from ground; squat or power
-complete 3 sets at each movement before moving to next
-rest approx. 3-5mins between sets
NOVEMBER 1, 2011
115/80 thruster x 21
pull up x 42
2pood/1.5pood kb swing x 21
thruster x 15
pull up x 30
kb swing x 15
thruster x 9
pull up x 18
kb swing x 9
pull up x 42
2pood/1.5pood kb swing x 21
thruster x 15
pull up x 30
kb swing x 15
thruster x 9
pull up x 18
kb swing x 9
max push ups in one attempt
OCTOBER 31, 2011
box jump for max height
5 x 1
21-15-9
225/155 deadlift
handstand push up
-12min time cap
OCTOBER 27, 2011
max double unders in 5mins
1min rest
400m uneven farmers carry
c2b pull up x 25
400m run
2-fer wall ball x 25
hip extension x 50
2-fer wall ball x 25
400m run
c2b pull up x 25
400m uneven farmers carry
OCTOBER 25, 2011
1000m row for time
every 2mins on the minute for 10mins:
every 2mins on the minute for 10mins:
80% deadlift 1RM x 3/5/7/5/3
amrap of push ups in remaining time
0:00 - 3 deadlifts then max push ups in remaining time
2:00 - 5 deads, max push ups in remaining time
4:00 - 7 deads, max push ups in remaining time
6:00 - 5 deads, max push ups in remaining time
8:00 - 3 deads, max push ups in remaining time
score is total accumulated push ups
OCTOBER 21, 2011
amrap of pull ups in 3mins
6min rest
amrap of 135/95 thrusters in 3mins
6min rest
amrap of pull ups in 2mins
4min rest
amrap of 155/105 thruster in 2mins
4min rest
800m run for time
OCTOBER 20, 2011
3RFT
500m row
3min rest between efforts
-post slowest 500m time for score
back squat maintenance
50%1RM x 20
75% x 10
90% x 3
65% x 8
80% x 5
95% x 1
OCTOBER 19, 2011
400m overhead walk 95/65
-squat snatch every time you set bar down
-repeat pyramid rep scheme of 1/2/3/4/5/4/3/2/1
-score it total time and number of times you set bar down
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