Monday, November 25, 2013

November 26, 2013

Turkey Day Treat
(8 Rounds: 40 Sec Work; 20 Sec Rest)
Movements: 
1.Wall Balls
2. T2B or K2E
3. Box Jumps
4. Push Press 75/45
5. Row (Calories)

Score= Total overal rep count. AKA count everything. 

Sunday, November 24, 2013

November 25, 2013

A.

4 Rounds NFT

8 1/2 TGU each arm

20 Sit-ups 

Run 200 meters after each set


B.

15 Minute AMRAP

7 Strict Pull-Ups

14 Goblet Squats @53

21 Double Unders (No Doubles= 10 Burpees)

Thursday, November 21, 2013

November 22th, 2013

For Time:
100 Double Unders
80 Back Squats @ 135/95
100 KB Swings 53/35
60 Pull Ups
100 Leg Lifts
40 Burpees
100 Sit-Ups
20 Tire Flips
200 meter run X6 @ 20 lb ball

One person works at a time. 

Wednesday, November 20, 2013

November 21st, 2013

Strength Section: 

A. 15 minutes: Build to a heavy Single of Squat Clean

B. 15 Minutes AMRAP
-3 Cleans @ 60-65%
-6 Push-Ups
-9 Squats
-1 Ladder 

Tuesday, November 19, 2013

November 20th, 2013

A. Testser
  • Run 1 mile For Time
Rest exactly 10 minutes

B. 40-30-20-10
  • Wall Balls 20/14
    • Perform 10 Buprees in between Wall Ball sets.

ex. 40 wall balls --> 10 burpees --> 30 wall balls --> 10  burpees ....

Monday, November 18, 2013

November 19th, 2013

Skill Work
A. 10 minutes working on technique for the following movements: 
-Double Unders
-Handstands
-Pistols

*challenge of the day= who can complete the most UB double unders. 

Conditioning Section: 
"TABATA FUN"
(8 rounds: 20 sec of work, 10 sec of rest)
Movements
1. Row Calories
2. Push-Ups
3. Box Jumps
4. Sit-Ups
5. Jumping Lunges

Sunday, November 17, 2013

November 18th, 2013 [RE-TEST FROM 10/7]

Strength:

MAX DAY

1-RM: BACK SQUAT
1-RM: STRICT PRESS
1-RM: DEADLIFT

Score= Total BS/ Total SP/ Total DL= Overall Total

Compare your numbers to October 7, 2013

Tuesday, November 12, 2013

November 13th, 2013

Strength Section:

A. 10 Minutes: Build to a Heavy Triple of Dead Lift

Conditioning Section:

B. For Time:
  • 800 Meter Run (4 Laps)
  • 21 Dead Lifts @ 55-60%
  • 21 Box Jumps
  • 600 Meter Run (3 Laps)
  • 15 Dead Lifts @ 55-60%
  • 15 Box Jumps
  • 400 Meter Run (2 Laps)
  • 9 Dead Lifts @ 55-60%
  • 9 Box Jumps
  • 200 Meter Run (1 Lap)
*No heavier than 225 for men and 155 for women

Monday, November 11, 2013

November 12th, 2013

Strength Section:

A. 15 minutes; Build to a heavy triple of Power Clean.

Conditioning Section:

B. For Time:
  • 20 meter Handstand Walk or 1 Minute Handstand Hold
  • 20 Thrusters 95/65
  • 30 Single Arm Overhead Waking Lunges 53/35 [15 each leg]
  • 10 Wall Walks
  • 30 Single Arm Overhead Walking Lunges reversed 53/35 [15 each leg]
  • 20 Thrusters 95/65
  • 20 meter Handstand Walk or 1 Minute Handstand Hold
  • 100 Double Unders or 300 Singles

Sunday, November 10, 2013

November 11th, 2013

Strength Section:

A. Back Squat
  • 10 reps  @ 55%
  • 8 reps    @ 60%
  • 6 reps    @ 70%
  • 4 reps    @ 80%
  • 20 reps  @ 50-55%
Conditioning Section:

B. 15 Minute AMRAP
  • 15 KB Swings (America aka Overhead)
  • 15 Burpees

Thursday, November 7, 2013

November 8th, 2013

6 Minute AMRAP
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
*Rest 1 Minute

6 Minute AMRAP
  • 200 Meter Row
  • 10 B.O.R.s (Burpee Over Rower)
*Rest 1 Minute

6 Minute AMRAP
  • 5 Tire Flips
  • 10 Tire Jumps
*Rest 1 Minute

6 Minute AMRAP
  • 10 KB Thruster
  • Farmer Carry X2

Wednesday, November 6, 2013

November 7, 2013

Skill Work:

A. 15 Minutes work on technique for the following movements.
  1. Pull-Up
  2. Handstands
  3. Double Unders
*Challenge-- Who can do the most double unders unbroken?

Conditioning Section:
B. 20 Minute AMRAP
  • 400 Meter Run
*Rest 1:1 (example: I run 400 meters in 1:10, then rest 1:10 before running next 400)
Score= Total 400's completed

Tuesday, November 5, 2013

November 6, 2013

Strength Section:

A. 15 minutes: Build to a heavy Single of Hang Clean + Jerk.

Conditioning Section:

B. 3 Rounds of:
  • 40 Double Unders
  • 20 T2B
  • 10 KB Clean and Press 53/35 (5 each arm)
  • 200 Meter Run

C. 500 Meter Row For Time (2 attempts)

Monday, November 4, 2013

November 5, 2013

Strength Section:

A. Front Squat/Back Squat
5 sets of:
3 Front Squats/ 7 Back Squats @ 75% of Front Squat

Conditioning Section:

B. EMOM for 20 Minutes
ODD- 10 Wall Balls 20/14 (Adv= 15 WB)
EVEN- 8 x 10 meter Shuttle (Adv= 10 shuttles)

Sunday, November 3, 2013

November 4th, 2013

Strength Section:

A. 15 minutes: Build to a Heavy Bear Complex.  (Bear Complex --> Power Clean + Front Squat + Push Press + Back Squat)

Conditioning Section:

B. "My Little Buddy Ladder"

  • 18 Minute Climb the Ladder
  • 2-4-6-8-....
    • Movements 
      • Plate Burpees
      • Weighted Walking Lunges
      • Weighted Sit-Ups
      • Weighted Squats
    • Buddy weight is 45/25