w/ a partner:
400m run & burpee pull up
butcher sprint & 20/14 wall ball shots
500m row & 135/95 gto
800 mile run
SEPTEMBER 29, 2011
deadlift
1x5 @ 65%
2x3 @ 70%
3x max reps @ 75%
amrap in 8mins:
rope climb x 2
double unders x 30
-weighted vest optional 20/10
SEPTEMBER 27, 2011
bench press
5x8
-work to heaviest 8 rep max
3RFT
350m row
toes to bar x 20
hand release push up x 20
knee to elbow x 20
SEPTEMBER 26, 2011
amrap 95/65 squat snatch in 7mins
overhead squat
5x1
-no warm up; find heaviest ohs in 5 attempts
SEPTEMBER 23, 2011
with 30/15 weighted vest:
rope climbs x 10
ring dip x 20
c2b pull up x 30
hip extension x 40
burpee x 50
1 mile run
SEPTEMBER 22, 2011
9-15-21 of:
75/45 squat clean thruster
toes to bar
squat clean @ bodyweight
emom ladder + 1 rep until failure
SEPTEMBER 21, 2011
amrap in 12:
hspu x 3
30"/24" box jump x 6
95/65 ohs x 9
back squat
1x5 @ 70%
1x3 @ 75%
3x max reps @ 80%
SEPTEMBER 19, 2011
5-20-10-30-15 of:
calories on rower
clapping push up
deadlift
1x5 @ 70%
2x3 @ 75%
3x max reps @ 80%
SEPTEMBER 17, 2011
3 rounds of:
wall-ball, 20/14 ball, 10ft/8ft target (for reps)
sumo deadlift high-pull, 75/45 (for reps)
box jump, 20" box (for reps)
push-press, 75/45 (for reps)
row (for calories)
in this workout you move from each of five stations after a minute. the clock does not reset or stop between exercises. this is a five-minute round from which a one-minute break is allowed before repeating. on call of "rotate", the athletes must move to next station immediately for best score. one point is given for each rep, except on the rower where each calorie is one point.
SEPTEMBER 12, 2011
10-9-8-7-6-5-4-3-2-1
115/75 squat clean thruster
50-45-40-35-30-25-20-15-10-5
double unders
SEPTEMBER 9, 2011
2pood men / 1.5pood women
amrap in 5mins:
3 burpees / 6 kb swings / 9 air squats
4min rest
amrap in 4mins:
2 burpees / 4 kb swings / 6 air squats
3min rest
amrap in 3mins:
1 burpee / 2 kb swings / 3 air squats
2min rest
800m run
SEPTEMBER 8, 2011
back squat
1x5 @ 75%
1x3 @ 80%
3x max reps @ 85%
5min rest
tabata 2pood/1.5pood russian kb swing
-do not let go or drop the kb during the 10sec rest
-each time kb hits the ground, assess 10 burpee penalty at the end
-penalty burpees are done for time
SEPTEMBER 7, 2011
100-80-60-40-20 of:
double unders
abmat sit ups
extra credit: 30 tire flips for time
SEPTEMBER 6, 2011
135/95 hang power cleans x 21
pull ups x 42
400m run
155/105 squat cleans x 15
c2b pull ups x 30
400m run
185/130 ground to overhead x 9
strict pull ups x 18
pull ups x 42
400m run
155/105 squat cleans x 15
c2b pull ups x 30
400m run
185/130 ground to overhead x 9
strict pull ups x 18
-use one bar; loading of bar is part of task/time
SEPTEMBER 1, 2011
complete within 5mins:
1000m row
max push ups in remaining time
-score is row time & reps
3min rest
complete within 7mins:
115/75 squat cleans x 30
max pull ups in remaining time
-score is time & reps
5min rest
complete within 9mins:
800m run
max hspu in remaining time
-score is time & reps
AUGUST 30, 2011
work
deadlift
1x5 @ 70%
1x5 @ 80%
3x max reps @ 85%
extra credit
max double unders in 5mins
1x5 @ 70%
1x5 @ 80%
3x max reps @ 85%
extra credit
max double unders in 5mins
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