Thursday, January 30, 2014

Group: January 31, 2014

2 Rounds For Total Reps (In teams of 2)

4 Minute AMRAP
  • Tire Flips
*Rest 1 Minute

4 Minute AMRAP
  • Tire Pulls
*Rest 1 Minute

4 Minute AMRAP
  • Partner Sit-Ups
*Rest 1 Minute

Strength: January 31, 2014


Snatch

o    2x1 @ 60%

o    2x1 @ 70%

o    2x1 @ 80%

o    1 rep max attempt

Clean and Jerk

o    1x2+1 @ 60%

o    1x2+1 @ 70%

o    1x1+1 @ 80%

o    1 rep max attempt

Back Squat

o    1x3 @ 70%

o    1x3 @ 75%

o    1x3 @ 80%

o    1x3 @ 85%

o    3 rep max attempt

Straight Leg DeadLift

o    5x3
 
Conditioning
For Time: 50 Burpee Pull-Ups
 
 

Wednesday, January 29, 2014

Group: January 30, 2014

3 Rounds N.F.T.
  • 10 Push-Ups (weighted if possible)
  • 25 Sit-Ups
  • 15 Good Mornings (weighted)

Complete For Time:
10-9-8-7-6-5-4-3-2-1
  • KB Clean and Press (each arm)
  • Box Jumps
    • 200 M. Run after every ODD set.

Strength: January 30, 2014


Power Snatch

o    1x3 @ 70%

o    1x3 @ 75%

o    1x3 @ 80%

o    3 rep max attempt

Snatch Pull

o    3x3 @ 75%

o    2x3 @ 80%

Snatch Push Press + Overhead Squat

o    1x5+1 @ 70%

o    1x5+1 @ 75%

o    1x5+1 @ 80%

o    1x5+1 max attempt

Tuesday, January 28, 2014

Group: January 29, 2014

A. 15 minutes: Build to a heavy Double of Back Squat.
  • 10 Push-Ups between sets. 

B. "Helen"
  • 3 Rounds For Time:
    • 400 m. Run
    • 21 KB Swings 53/35
    • 12 Pull-Ups

Strength: January 29, 2014


3 Position Clean + Jerk

o    60%, 65%, 70%, 75%, 80%, max attempt

Clean Pull

o    4x3 @ 100%

 Front Squat

o    1x3 @ 70%

o    1x3 @ 75%

o    1x3 @ 80%

o    3 rep max attempt

Monday, January 27, 2014

Strength: January 28, 2014


 Power Clean

o    1x3 @ 70%

o    1x3 @ 75%

o    1x3 @ 80%

o    3 rep max attempt

 Power Jerk

o    1x3 @ 60%

o    1x3 @ 65%

o    1x3 @ 70%

o    3 rep max attempt

 Overhead Squat

o    1x3 @ 70%

o    1x3 @ 75%

o    1x3 @ 80%

o    3 rep max attempt
 
Conditioning
1 Mile Run Intervals (sprint straight away and job/walk curves)
 

Group: January 28, 2014

15 Minute AMRAP
  • 15 Wall Balls
  • 15 T2B/K2E
  • 15 Burpees
Score= Total Rounds

Optional Post Workout
  • Mile Run with intervals
    • Sprint the straight away and Jog/Walk curves.

Sunday, January 26, 2014

Strength: January 27th, 2014

3 Position Snatch
  • 60%
  • 65%
  • 70%
  • 75%
  • 80%
  • Max Attempt
Snatch Pull
  • 4x3 @ 100%
Back Squat
  • 1x5 @ 70%
  • 1x5 @ 75%
  • 1x5 @ 80%
  • 5 Rep Max Attempt
Push Press
  • 1x5 @ 70%
  • 1x5 @ 75%
  • 5 Rep Max Attempt

Group: January 27th, 2014

For Time:
  • 100 Double Unders/300 Singles
+
  • 5 Rounds
    • 10 DeadLifts 155/105 
    • 10 Goblet Squats 53/35
    • 10 HSPU or HR Push-Ups
+
  • 100 Double Unders/300 Singles

Nurtition Challenge (21 days) Begins Feb. 3rd

A few people have shown interest in a nutrition challenge, so I have decided to allow those who are interested to take part in a 21 day sugar detox. The challenge will begin February 3rd and end on February 24th. If you are interested leave your e-mail below in a comment so I can send you a list of foods that must be avoided and foods that are a good choice for the 21 days. I am letting you guys know about it now so you can begin to prepare on what items to buy next week. If you have any questions feel free to ask.

Thursday, January 23, 2014

Group: January 24, 2014


·          3 Rounds Not For Score

o     A1. 10 Strict Pull-Ups (add weight if possible)

o     A2. 30 Double Unders or 60 Singles

o     A3. ME HSPU or Handstand Hold

·          “My Little Buddy” (20 Minute AMRAP)

o     200 m. Run (1 Lap)

o     20 Walking Lunges (10 steps each leg)

o     20 Russian Twists (10 reps each side)
 
Score= Total Rounds


Strength: January 24, 2014


Power Snatch

o    5x3 @ 75%

Snatch Pull

o    5x3 @ 75%

Snatch Push Press + Overhead Squat

o    5x5+1 @ 75%

Conditioning
5 Rounds For Time:
20 Wall Balls
20 Double Unders

Wednesday, January 22, 2014

Group: January 23, 2014

"TESTER"
10 Minutes: Build to a heavy Single of S2O (shoulder to overhead).
Immediately into...
3 Minute AMRAP: Burpees
Rest 2 Minutes
3 Minute AMRAP: Air Squats
Rest 2 Minutes
ME 400 m. Run
+
1RM DeadLift

Tuesday, January 21, 2014

Strength: January 22, 2014


Power Clean

o    5x3 @ 75%

Power Jerk

o    5x3 @ 65%

Overhead Squat

o    5x3 @ 75%
Conditioning
"Half Cindy"
10 Minute AMRAP
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats
*Goal is 9-10 rounds or more.

Group: January 22, 2014

A. 3 Rounds N.F.S.
  • 10 Bent Over Row (each arm)
  • 25 Sit-Ups
  • 10 Dive Bombers
B. TABATA (8 rounds: 20 On; 10 Off)

·         Jumping Squats 45#

·         Push-Press 45#

o    Rest 1 Minute

·         Box Jumps

·         KB Swings

Score= Lowest of Each Movement Totaled

Sunday, January 19, 2014

Group: January 21, 2014

4 Rounds N.F.T
30 Sec. Walking Lunges
30 Sec. Rest
30 Sec. Mountain Climbers 
30 Sec. Rest

5 Rounds For Time
200 m. Run
12 Burpees
12 Pull-ups

There is a time cut off of 25 minutes. 

Strength: January 21, 2014


3 Position Snatch

o    60%, 65%, 70%, 75% x 3 sets of each

Snatch Pull

o    2x3 @ 95%

o    2x3 @ 100%

Back Squat

o    5x5 @ 75%

Push Press

o    5x5 @ 75%

Thursday, January 16, 2014

Strength: January 17, 2014


Snatch

o    2x1 @ 60%

o    2x1 @ 70%

o    2x1 @ 80%

Clean and Jerk

o    1x2+1 @ 60%

o    1x2+1 @ 70%

o    1x2+1 @ 80%

 Back Squat

o    5x3 @ 75%

Straight Leg DeadLift

o    5x3

Group: January 17, 2014


A.   AMRAP in 3 Minutes

a.    2 Minute Rest

B.   AMRAP in 6 Minutes

a.    2 Minute Rest

C.   AMRAP in 9 Minutes

a.    2 Minute Rest

D.   AMRAP in 12 Minutes

                                         i.    Movements:

1.    200 Meter Run

2.    20 Burpees

3.    15 KB Swings

4.    20 Wall Balls

5.    15 Box Jumps

6.    20 Push Press

7.    15 Goblet Squats

8.    20 Pull-Ups

9.    200 Meter Run

Wednesday, January 15, 2014

Strength: January 16, 2014


Power Snatch

o    5x3 @ 70%

Snatch Pull

o    5x3 @ 70%

Snatch Push Press + Overhead Squat

o    5x5+1 @ 70%
 
Conditioning
3 Sets
5 Minute Running Clock
1000 m. Row
AMRAP Burpees
*Rest 1 Minute

Score= Total # of Burpees

Group: January 16, 2014


A.   Skill Work (15 Minutes to Complete)

a.    3X10 Pull-Ups (add weight)

b.    30 Double Unders or 60 Singles

c.     Handstand Work (Holds, Push-Ups, Walking)

B.   10-9-8-7-6-5-4-3-2-1

a.    KB Swings

b.    Burpees

                                         i.    20 AB Mat sit-ups between each rep set
 
Ex. 10 KB Swings --> 10 Burpees --> 20 Sit-Ups --> 9 KB Swings --> 9 Burpees --> 20 Sit-Ups....

Tuesday, January 14, 2014

Group: January 15, 2014


A.      Take 10-15 Minutes to build to a Heavy 3 of Back Squat

B.      For Time Complete

a.       Back Squat X 15 reps (60% of today’s heavy 3)

b.       Hand-Release Push-Ups X 30 Reps

c.        800 Meter Run (4 Laps)

d.       Back Squat X 10 Reps (60% of today’s heavy 3)

e.        HRPU X 20 Reps

f.        400 Meter Run (2 Laps)

g.        Back Squat X 5 Reps (60% of today’s heavy 3)

h.       HRPU X 10 Reps

i.         200 Meter Run (1 Lap)

Strength: January 15, 2014


3 Position Squat Clean + Jerk

o    60%, 65%, 70% x 4 sets of each

Clean Pull

o    2x3 @ 90%

o    2x3 @ 95%

Front Squat

o    5x3 @ 70%

Good Morning

o    5x3