Tuesday, November 26, 2013

Rope Climb (buy in 5 rope climbs)
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 Minutes
7 Front Squats 155/105 from the ground
14 KB Swings 2/1.5

Monday, November 25, 2013

Bench Press (Resting 60 seconds between sets: 10x2)
Metcon (Time)
50-40-30-20-10
Box Jumps (24/20)
GHD or abmat Sit ups
Push Press (75/45)

Friday, November 22, 2013

AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees

Thursday, November 21, 2013

Back Squat (12-10-8-6  Pick tough weights for each set)
Metcon (Time)
50 KB Swings 24/16kg
30 Hang Power Cleans 95/65#
50 Double Unders
40 KB Swings 24/16kg
20 Hang Power Cleans 95/65#
75 Double Unders
30 KB Swings 24/16kg
10 Hang Power Cleans 95/65#
100 Double Unders

Tuesday, November 19, 2013

Shoulder Press (10-10-10)
Metcon (Time)
Row 1000 m
50 Wall Ball (20/14)
30 DB Snatch (75/50)  alternating arms

Monday, November 18, 2013

Front Squat (3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
AMRAP 7 Minutes
5 Clean & Jerk (205/115)
30 Double Unders

Friday, November 15, 2013

Back Squat (5-5-5-5-5)
Metcon (Time)
21-15-9
Thrusters (95/65)
T2B

Thursday, November 14, 2013

SAVE UR HANDS
Dips (weighted 3-3-3-3-3)
Metcon (Time)
100 Burpee Box Jumps (30/24)

Tuesday, November 12, 2013

Metcon (Time)
50-40-30-20-10
Deadlift (135/95)
Pull-ups
Double unders

Monday, November 11, 2013

VET'S DAY!!!
Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Friday, November 8, 2013

AMRAP - Rounds and Reps)
10 minute AMRAP of:

15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45# (each jump counts one rep)

Thursday, November 7, 2013

B-RAD DIDN'T WANT TO SQUAT

strength
close grip bench press (10-10-10)

Metcon (Time)
5 Rounds
10 Dumbbell Snatch (100/75)
10 Box Jumps (30/24)

Tuesday, November 5, 2013

Front Squat (5X4/8 Front Squat/Back Squat @ 75% of 1RM FS)
Metcon (AMRAP - Reps)
5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest

Monday, November 4, 2013

Snatch (15 minutes to establish a 1RM Snatch)
Elizabeth (Time)
21-15-9 
Clean 
Ring Dips

Friday, November 1, 2013

Metcon (Time)
6 Rounds with a partner
500m Row
50 Double unders
(Rower is always occupied)
If no partner rest 1 minute between rounds.