Thursday, October 31, 2013

HAPPY BIRTHDAY AMANDA!!

3 BURPEE PENALTY/ TIME, IF YOU LET GO OF BAR

Bear Complex (27 RDS @ AMANDA'S BODY WEIGHT 110#)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Tuesday, October 29, 2013

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Hang Snatch (practice 10 min proper form)
Metcon (Time)
3 rounds for time of:

400m Run/ 400 row if raining
10 Hang Power Cleans 155/105#
20 T2B

Monday, October 28, 2013

Hang Clean & Jerk (15 mins to establish a 1RM Hang Clean and Jerk)
Clean & Jerk from the hang position.
Metcon (Time)
50 Burpees
20 Front Squats @ 80%
50 Burpees

Friday, October 25, 2013

Metcon (Time)
24-21-18-15-12-9-6

(95/65)

Front Rack Lunges
Push Press

Thursday, October 24, 2013

Bench Press (2-2-2-2-2-2-2)
Metcon (AMRAP - Rounds and Reps)
12 min
5 Deadlift (225/155)
7 Burpees
9 Wall Ball (20/14)

Tuesday, October 22, 2013

Front Squat (5 reps every minute for 10 minutes @ 70%)
Metcon (AMRAP - Reps)
16 min AMRAP
Max reps of:
1 min DB Snatch, alternating arms (75/50)
1 min Box Jump (24/20)
1 min Row for Calories
1 min Rest
(4 Rounds)

Monday, October 21, 2013

Power Snatch (2 Reps on the minute, as heavy as you can go Touch)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Clean & Jerk (135/95)
12 GHD Situps between each round of C&J

Friday, October 18, 2013

Metcon (AMRAP - Rounds and Reps)
5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

Thursday, October 17, 2013

Thruster (15 MIN TO FIND 1 REP MAX)
Metcon (AMRAP - Reps)
7 MIN EMOM
10 REPS THRUSTER 95/65
REMAINDER TIME DO BURPEES
TOTAL BURPEES IS UR SCORE!!!

Tuesday, October 15, 2013

Clean and Jerk (15 minutes to establish a 1RM Hang Clean & Jerk.)

Metcon (AMRAP - Reps)
3 rounds for reps of:
1:00 ME Front Rack Barbell Step-ups 20 box 95/65
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.

Monday, October 14, 2013

Back Squat (HBBS: 1X5@60%, 1X5@70%, 2X5@75% )
Metcon (Time)
10 HSPU
1 Power Cleans 135/95
9 HSPU
2 Power Cleans 135/95
8 HSPU
3 Power Cleans 135/95
7 HSPU
4 Power Cleans 135/95
6 HSPU
5 Power Cleans 135/95
..
1 HSPU
10 Power Cleans 135/95

Friday, October 11, 2013

quick one!

Metcon (Time)

800m Run
500m Row
30 KB snatches 1/TR 55/35

Thursday, October 10, 2013

Metcon (AMRAP - Rounds and Reps)
AMRAP 5 Minutes
7 Thrusters 95/65
7 Burpees

Rest 2 Minutes

AMRAP 5 Minutes
7 Thrusters
7 Burpees
Front Squat (10 Minu

Tuesday, October 8, 2013

Deadlift (5-5-5-5-5)
Metcon (Time)
5 Rounds
10 Power Cleans (135/95)
15 Toes to Bar
20 Box Jumps (24/20)

Monday, October 7, 2013

Metcon (AMRAP - Reps)
10:00min AMRAP
100 Pull-Ups
Remaining time, AMRAP Muscle Ups
*Every time the athlete falls off the bar, they must complete 30 Double-Unders

Friday, October 4, 2013

Metcon (Time)
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
instructional video
http://youtu.be/-Qvy1ESPdwc

Thursday, October 3, 2013

DT (Time)
5 Rounds for time: 
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Tuesday, October 1, 2013

Metcon (AMRAP - Rounds and Reps)
10 Minute
3  Power Cleans 185/135
1  Bar Muscle Up ,Increase by 1 each round

Rest 5 Minutes
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
No Rest after Row

100 DoubleUnders