JULY 31, 2012

palindrome

15-12-9 for time:

overhead squat 115/75

burpees over the bar

rest 1:1

9-12-15 for time:

handstand push-ups

burpee box jumps 24''/20''

JULY 30, 2012

Death x Deadlift

4x1 for 1RM

*Rest exactly 2min between attempts. You only get 4 attempts at 1RM.

Then:

"Death by Deadlift" @275/185

with a continuously running clock do one deadlift the first minute, two deadlifts the second minute, three deadlifts the third minute...continuing as long as you are able.

JULY 28, 2012

AMRAP in 5min:
5 Hang Power Cleans 135/95 5 Burpees over the Barbell     

 -Rest 2 min-

AMRAP in 7min:
5 Push Press 115/75
5 Alternating Split Jumps

-Rest 3 min-

AMRAP in 5min:
5 Thrusters 95/65
5 KB Swings 2 pood/1.5 pood

JULY 27, 2012

good mornings

5x5 for a 5RM
*Rest 2 - 3mins between attempts

100 V - Ups for completion

JULY 26, 2012

4RFT
5 Push Jerk 155/115
10 Alternating Pistols 

JULY 25, 2012

Muscle Up Clinic

Then

2RFT

1000m Row
200m Pinch Grip Plate Carry (35#/25# plate in each hand)

JULY 24, 2012

2 RFT:

25 burpees

25 pull - ups

25 thrusters - 45#/35#

25 double unders

25 ring dips

25 box jumps 24''/20''

JULY 23, 2012

HIBAR

(high bar) back squat 1RM

take 12 min to find your 1RM

-rest 5 min-

AMRAP in 8 min:

7 back squats 225/150

2 rope climbs 15ft

JULY 21, 2012

1200m run

1.5/1pood kb swing x 63

pull up x 36

800m run

kb swing x 42

pull up x 24

400m run

kb swing 21

pull up x 12

JULY 20, 2012

2010 Games Event 3

amrap in 7min:

315/205 deadlift x 7

50m sprint

alternating one - legged squat x 14

double unders x 21

50m sprint

JULY 19, 2012

"Amanda"

9-7-5

muscle up

135/95 squat snatch

JULY 18, 2012

amrap in 8mins:

strict hspu x 4

2/1.5 pood kb swing x 8

ghd sit up x 12

JULY 17, 2012

5 RFT:

275/185 deadlifts x 5

burpees x 10

JULY 16, 2012

2007 games chipper

100m row

then:

5 RFT

135/95 push jerks x 7

pull - ups x 25

JUNE 13, 2012

5x3
-2min rest between sets
 
core:
L-sit holds for time x 3

JUNE 12, 2012

Front Squat 1RM

3 RFT:

Pull Ups x 9

135/95 Front Squats x 12

JULY 11, 2012

heavy push-pull

5rft:

power clean x 5

hand release push up x 12

toes to bar x 15

JULY 10, 2012

dynamic effort sumo deadlift
60% 10 x 2 with bands
*Use 60% deadlift 1RM 

core: 
hip extensions 4x15
*intermediate/advance hold a 10 - 25# plate

JULY 9, 2012

BRING A FRIEND DAY

In a 2 Person Team Complete:
3000m Row

burpees x 100
wall balls x 80
jumping pull ups x 60
kb sdhp x 40
1 mile Run w/ Medicine Ball

(only one athlete carries the ball during the run, may switch at any point)

*Athletes can partition reps as needed.

JULY 7, 2012

amrap in 15mins:

ring push up x 5

24"/20" box jumps x 7

calorie row x 9

- 20/10 vest optional

JULY 6, 2012

3 postion snatch

7x1

-work mid shin/mid thigh/high hang

-rest 2mins between sets

JULY 5, 2012

750m row

2min rest

500m row

2min rest

250m row

JULY 4, 2012

amrap in 20mins:

115/75 push press x 10

1.5pood/1pood kbs x 10

24"/20" box jump x 10

JULY 3, 2012

12min to find 1RM back squat

then

burpee x 50

45/25 overhead walking lunge x 50

JULY 2, 2012

                                                                            5RFT

pull up x 20

push up x 30

sit up x 40

air squat x 50

-3min rest between rounds