DAILY WHITEBOARD: August 2012

AUGUST 31, 2012

RAP IT UP

4 min AMRAP:

6 Toes to Bar

8 Games Burpee's

-rest 1 min-

4 min AMRAP:

6 Supine Ring Rows

8 Lateral Burpee's

-rest 1 min-

4 min AMRAP:

6 HSPU

8 Plate Facing Burpee's

AUGUST 30, 2012

3 x 1500m row

*Rest 2 minutes btw efforts
*Splits must be held within 10 sec of fastest time or a penalty is counted.
*50 Air Squats for each penalty

AUGUST 29, 2012

SNATCH

1-1-1-1-1

*2-3 min rest btw attempts

AUGUST 28, 2012

15 min AMRAP:
500m Row
10 KB Swings 2 pood/1.5 pood
15 HR Push Ups
20 Box Jumps 24”/20”

AUGUST 27, 2012

3 RFT:
8 Squat Clean Thruster 135/95
16 C2B Pull Ups
32 Double Unders

AUGUST 24, 2012

buns of steel

for time:

30 glute ham raises

10 overhead weighted walking lunges (45/25)

20 glute ham raises

20 overhead weighted walking lunges

10 glute hame raises

30 overhead weighted walking lunges

AUGUST 23, 2012

LADDERTUDE

Deadlift Ladder

E2MOM perform 2 reps.

Male start at 165, Female at 135. If successful, add 10# total.

Time cap is 30 minutes

(Hint: If you fail a rep, you are NOT done with the workout)

AUGUST 20, 2012

5 RFT
9 Chin - Ups
9 KBS 1.5 pood/1 pood
9 Box Jumps 24"/20"

- Rest 4 mins -

then:
Tabata L-sit holds

AUGUST 18, 2012

3, 3, 3, 3, 3RM

*Rest is 2 min exactly btw sets.

- Rest 5 min -

Then:

AMRAP in 5 min:

15ft Rope Climbs

AUGUST 17, 2012

Elizabeth

21-15-9 for time:

135/95 power cleans

ring dips

AUGUST 16, 2012

5 Rounds

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds

5 Deadlifts 315/220

10 Burpees

*Taken from CFFOOTBALL

AUGUST 15, 2012

Death By 10 Meters

Athletes will run 10m every minute on the minute adding an additional 10m with each minute (ex. min. 1, run 10 m; min 2, run 20 m; min 3, run 30 m; etc.) until you can no longer make the minute interval. Your rest is whatever is left at the end of the minute so the idea is to run hard and then rest the duration of the minute. These will be like shuttle runs so you will be required to touch the 10m line for all “turn around” intervals except for the final 10m. Score is completed rounds.

AUGUST 14, 2012

“ANGIE”

For Time:

100 Pull - Ups

100 Push Ups

100 Sit Ups

100 Air Squats

AUGUST 18, 2012

Overhead Squat 1RM
1,1,1,1,1RM
* 2 - 3 min Rest Btw Attempts

AUGUST 10, 2012

One Minute On - One Minute Off

for 10 minutes.
30 KB Swings - 2 pood/1.5 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 swings in 1 minute, count a penalty.
*Each penalty is 1000 row - accumulate penalties to be performed at the end of the 10 minutes.

AUGUST 9, 2012

TABATAHUH?

Tabata Mash Up:

BW Bench Press for MAX REPS

Jumping Air Squats for MAX REPS

Rest 2 min

For Time:

Run 1 mile
BW Power Cleans using Reps from Bench Press
Burpees using Reps from Squats

AUGUST 8, 2012

Power Snatch

6 x 3

AUGUST 7, 2012

Dynamic Effort:
Low Bar Back Squat 10 x 2 @70% of 1RM
*Rest 45 - 55 sec btw sets

Auxiliary: Hip Extensions 3 x 25

AUGUST 6, 2012

With a partner, perform max reps at the following stations:

(2 Rounds)

1. Kettle Bell Swings

2. Over Your Partner Burpees

3. Air Squats

4. Medicine Ball Sit-Up

5. 200m Sprint Relay

REST 2 MINUTES

AUGUST 3, 2012

95/65 hang power clean x 30
ring dip x 15
hang power clean x 20
ring dip x 10
hang power clean x 10
ring dip x 5

work rest ratio 1:1

pull up x 30

24"/20" box jump x 15

pull up x 20

box jump x 10

pull up x 10

box jump x 5

work rest ratio 1:1

double unders x 20
20/14 wall balls x 20
double unders x 15
wall balls x 15
double unders x 10
wall balls x 10

AUGUST 2, 2012

3RFT
1 mile run

work rest is 2:1

AUGUST 01, 2012

10 min to Establish a Turkish Get-Up 1RM
Then:
50 - 40 - 30 - 20 - 10 - 5
KB Swing 53#/35#
Double Unders