Strength: Front Squat (5-3-3-2-2)
Start at 75% 1RM
Then: 10 Minute Amrap of:
15 Box Jumps
10 Wall Balls
Then 2 minute Rest followed by a 5 Minute Amrap of:
12 KB Swings (53/35)
8 Ring Dips
Sunday, February 24, 2013
Tuesday, February 26th
Skills: Muscle-up Progression
Then: 5 Rounds For Time
8 Overhead Squats (95/63)
10 Lateral OTB Burpee's
12 Pull-ups
Then: 5 Rounds For Time
8 Overhead Squats (95/63)
10 Lateral OTB Burpee's
12 Pull-ups
Wednesday, February 27th
Strength: Shoulder Press (3-3-2-2-1)
Start at 75% 1RM
Then: 21 - 15 - 9
Clean & Jerk (95/63)
Goblet Lunges (53/35)
Russian Twist (25/15)
Start at 75% 1RM
Then: 21 - 15 - 9
Clean & Jerk (95/63)
Goblet Lunges (53/35)
Russian Twist (25/15)
Thursday, February 28th
For Time
200 meter Run
30 Thrusters (75/45)
20 Toes to Bar
30 Slam Balls
20 Burpee Box Jumps
30 Sumo High Pulls (75/45)
20 HR Push-ups
30 Front Squats (75/45)
20 Calorie Row
200 meter Run
30 Thrusters (75/45)
20 Toes to Bar
30 Slam Balls
20 Burpee Box Jumps
30 Sumo High Pulls (75/45)
20 HR Push-ups
30 Front Squats (75/45)
20 Calorie Row
Friday, March 1st
EMOM for 8 Minutes
1 Snatch Pull, 1 Snatch, 1 Snatch Balance
Then: 15 minute Amrap of;
30 double unders (90 singles)
9 Handstand Push-ups
9 Pull-ups
9 Med Ball Cleans
1 Snatch Pull, 1 Snatch, 1 Snatch Balance
Then: 15 minute Amrap of;
30 double unders (90 singles)
9 Handstand Push-ups
9 Pull-ups
9 Med Ball Cleans
Sunday, February 17, 2013
Monday, February 18th
Strength: Dead Lift (5-3-3-2-2)
Start at 75% 1RM
5 Rounds For Time
8 Ring Dips
10 Power Snatch (95/63)
8 Toes 2 Bar
10 Box Jumps
Start at 75% 1RM
5 Rounds For Time
8 Ring Dips
10 Power Snatch (95/63)
8 Toes 2 Bar
10 Box Jumps
Tuesday, February 19th
Strength: Back Squats (3-3-2-2-1)
Start at 75% 1RM
Then: Fight Gone Bad Format
Thrusters (75/45)
Sumo High Pulls (75/45)
Goblet Lunges (53/35)
Burpee's
Calorie Row
Start at 75% 1RM
Then: Fight Gone Bad Format
Thrusters (75/45)
Sumo High Pulls (75/45)
Goblet Lunges (53/35)
Burpee's
Calorie Row
Wednesday, February 20th
EMOM for 8 Minutes
1 Snatch Shrug, 1 Snatch High Pull, 1 Squat Snatch
Performed at 75% 1RM Snatch
Then: 12 Minute Amrap;
50 Double Unders (150 Singles)
8 Hang Cleans (95/63)
12 Push-ups
15 KB Swings
1 Snatch Shrug, 1 Snatch High Pull, 1 Squat Snatch
Performed at 75% 1RM Snatch
Then: 12 Minute Amrap;
50 Double Unders (150 Singles)
8 Hang Cleans (95/63)
12 Push-ups
15 KB Swings
Thursday, February 21st
For Time
4 x 25 meter Shuttle Run
25 Wall Balls
25 Pull-ups
25 Push Press (95/63)
25 Lateral OTB Burpees
25 Farmers Carry (53/35)
25 Russian Twist
25 Box Jumps
25 Slam Balls
25 meter Tire Flip
4 x 25 meter Shuttle Run
25 Wall Balls
25 Pull-ups
25 Push Press (95/63)
25 Lateral OTB Burpees
25 Farmers Carry (53/35)
25 Russian Twist
25 Box Jumps
25 Slam Balls
25 meter Tire Flip
Friday, February 22nd
First 15 minutes, Skills Training
Then: 3 Rounds For Time
400 meter Row
12 Front Squats (95/63)
200 meter Run
12 Clean & Jerk (95/63)
Then: 3 Rounds For Time
400 meter Row
12 Front Squats (95/63)
200 meter Run
12 Clean & Jerk (95/63)
Sunday, February 10, 2013
Monday, February 11th
Strength: Bear Complex (5-5-3-3-2-2)
Heavy as possible
Then: 3 Rounds for Time
10 Handstand Push-ups
15 Pull-ups
20 KB Swings (53/35)
On-Ramp
10 Push Press (75/45)
12 Ring Rows
15 KB Swings (35/26)
Heavy as possible
Then: 3 Rounds for Time
10 Handstand Push-ups
15 Pull-ups
20 KB Swings (53/35)
On-Ramp
10 Push Press (75/45)
12 Ring Rows
15 KB Swings (35/26)
Tuesday, February 12th
Strength: Front Squat (3 - 3 - 3)
8,6,4 minute Amrap / 1 minute rest between rounds
4 x 25 meter Shuttle Run
8 Thrusters (95/63)
25 Double Unders (75 Singles)
12 KB SDHP (53/35)
On- Ramp
6,6 minute Amrap / 2 minute rest between rounds
4 x 25 meter Shuttle Run
8 Wall Balls (14/10)
75 Jump ropes
12 KB SDHP (35/26)
8,6,4 minute Amrap / 1 minute rest between rounds
4 x 25 meter Shuttle Run
8 Thrusters (95/63)
25 Double Unders (75 Singles)
12 KB SDHP (53/35)
On- Ramp
6,6 minute Amrap / 2 minute rest between rounds
4 x 25 meter Shuttle Run
8 Wall Balls (14/10)
75 Jump ropes
12 KB SDHP (35/26)
Wednesday, February 13th
EMOM for 8 Minutes
1 Snatch & 1 Snatch Balance
As heavy as possible
Then: 21 - 15 - 9
Hang Clean (95/63)
Ring Dips
10 Burpee Box Jumps between each round
On-Ramp
21 - 15 - 9
Power Cleans (95/63)
Push-ups
10 Bumper Plate Front Squats between each round (15/10)
1 Snatch & 1 Snatch Balance
As heavy as possible
Then: 21 - 15 - 9
Hang Clean (95/63)
Ring Dips
10 Burpee Box Jumps between each round
On-Ramp
21 - 15 - 9
Power Cleans (95/63)
Push-ups
10 Bumper Plate Front Squats between each round (15/10)
Thursday, February 14th
For Time
400 meter Run
40 Slam Balls
40 Overhead Lunges (25/15)
40 Double Unders (120 Singles)
30 Wall Balls (20/14) / Rhett (30lb)
30 Kcal Row
20 Pull-ups
20 Burpee's
20 Box Jumps
On-Ramp
For Time
30 Kcal Row
30 Slam Balls
30 Lunges
30 Double Unders (90 singles)
200 meter Run
20 Wall Balls (14/10)
10 Pull-ups
10 Burpee's
10 Box Jumps
400 meter Run
40 Slam Balls
40 Overhead Lunges (25/15)
40 Double Unders (120 Singles)
30 Wall Balls (20/14) / Rhett (30lb)
30 Kcal Row
20 Pull-ups
20 Burpee's
20 Box Jumps
On-Ramp
For Time
30 Kcal Row
30 Slam Balls
30 Lunges
30 Double Unders (90 singles)
200 meter Run
20 Wall Balls (14/10)
10 Pull-ups
10 Burpee's
10 Box Jumps
Friday, February 15th
15 minutes Skills Training: Kipping Pull-up
Then: 12 minute Amrap of;
8 Clean High Pulls (95/63)
12 V-ups
8 Overhead Squats (95/63)
12 Russian Twist (25/15)
On-Ramp
6,4 minutes Amrap / 2 minutes rest between rounds
8 Clean High Pulls (75/45)
12 Sit-ups
8 Front Squats (75/45)
12 Mountain Climbers
Then: 12 minute Amrap of;
8 Clean High Pulls (95/63)
12 V-ups
8 Overhead Squats (95/63)
12 Russian Twist (25/15)
On-Ramp
6,4 minutes Amrap / 2 minutes rest between rounds
8 Clean High Pulls (75/45)
12 Sit-ups
8 Front Squats (75/45)
12 Mountain Climbers
Sunday, February 3, 2013
Monday, February 4th
Strength: EMOM for 8 Minutes
1 Squat Clean & 2 Front Squats at 75% 1RM
*Pause at the bottom of each rep
Then: 21 - 15 - 9
Wall Balls
Pull-Ups
On-Ramp
EMOM for 8 Minutes
3 Front Squats (75/53), Alternative: Bumper Plate Squats
Then: 15 - 12 - 9
Wall Balls (#10)
Pull-Ups (Jumping/or band)
1 Squat Clean & 2 Front Squats at 75% 1RM
*Pause at the bottom of each rep
Then: 21 - 15 - 9
Wall Balls
Pull-Ups
On-Ramp
EMOM for 8 Minutes
3 Front Squats (75/53), Alternative: Bumper Plate Squats
Then: 15 - 12 - 9
Wall Balls (#10)
Pull-Ups (Jumping/or band)
Tuesday, February 5th
Skills: Rope Climb
Then: 4 Rounds for Time of:
8 Overhead Squats (85/53)
12 Lateral OTB Burpee's
8 Ring Dips
12 Barbell Sumo High Pulls (85/53)
On-Ramp
Skills: Rope Climb
Then: 4 Rounds for Time of;
8 Med Ball Cleans (14/10)
8 Burpee's
8 Box Dips
8 KB SDHP (35/26)
Then: 4 Rounds for Time of:
8 Overhead Squats (85/53)
12 Lateral OTB Burpee's
8 Ring Dips
12 Barbell Sumo High Pulls (85/53)
On-Ramp
Skills: Rope Climb
Then: 4 Rounds for Time of;
8 Med Ball Cleans (14/10)
8 Burpee's
8 Box Dips
8 KB SDHP (35/26)
Wednesday, February 6th
Strength: Snatch (3-3-3-2-2) at 75% 1RM
*Received in Squat position with pause at the bottom'
Then: 12 minute Amrap of;
9 Box Jumps
12 Thrusters (95/63)
15 KB Swings (53/35)
On-Ramp
Strength: Power Clean (3-3-2-2-2)
*Determine 2 rep Max
Then: 6, 4 minute Amrap / 2 minute rest between rounds
8 Box Jumps
10 Push Press (75/45)
12 Kettle Bell Swings (35/26)
*Received in Squat position with pause at the bottom'
Then: 12 minute Amrap of;
9 Box Jumps
12 Thrusters (95/63)
15 KB Swings (53/35)
On-Ramp
Strength: Power Clean (3-3-2-2-2)
*Determine 2 rep Max
Then: 6, 4 minute Amrap / 2 minute rest between rounds
8 Box Jumps
10 Push Press (75/45)
12 Kettle Bell Swings (35/26)
Thursday, February 7th
For Time
50 Double Unders (150 singles)
40 Russian Twist
30 Goblet Lunges (53/35)
20 Toes to Bar
10 Ring Dips
20 Pull-Ups
30 KB SDHP
40 Butterfly Sit-Ups
50 Slam Balls
400 meter Run
On-Ramp
For Time
100 Jump ropes
30 Sit-Ups
30 Goblet Lunges (35/26)
20 Knee Tucks
20 Box Dips
20 Pull-Ups (Jumping/band)
30 Butterfly Sit-Ups
30 Slam Balls
200 meter Run
50 Double Unders (150 singles)
40 Russian Twist
30 Goblet Lunges (53/35)
20 Toes to Bar
10 Ring Dips
20 Pull-Ups
30 KB SDHP
40 Butterfly Sit-Ups
50 Slam Balls
400 meter Run
On-Ramp
For Time
100 Jump ropes
30 Sit-Ups
30 Goblet Lunges (35/26)
20 Knee Tucks
20 Box Dips
20 Pull-Ups (Jumping/band)
30 Butterfly Sit-Ups
30 Slam Balls
200 meter Run
Friday, February 8th
EMOM for 8 Minutes: 2 Clean & Jerks at 70% 1RM
*Received in the squat position
Then: 4 Rounds for time of;
250 meter Row
4 Hang Snatch Grip High Pulls (95/63)
6 Squat Snatch (95/63)
10 Push Press (95/63)
50 meter Farmers Carry (53/35)
On-Ramp
EMOM for 8 minutes: 3 Power Cleans (85/53)
Then: 4 Rounds for time of;
250 meter Row
4 Hang Snatch Grip High Pulls (45/33)
6 Hang Snatch (45/33)
6 Hang Snatch (45/33)
10 Push Press (45/33)
50 meter Farmers Carry (35/26)
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