May 30, 2014

A.

1. 2 Minute AMRAP
-Rest 1 Minute
2. 4 Minute AMRAP
-Rest 2 Minutes
3. 6 Minute AMRAP
-Rest 3 Minutes
4. 10 Minute AMRAP 

- 30 KB Swings

- 30 Sit-ups 

- 30 Walking Lunges (Weighted)

- 30 Push-ups 

- 400 M. Run

Score= Total Reps!

May 29, 2014

"Old Main"

A. 4 Rounds For Time of: (adv. 5)

1 Trail Run + Stairs

3 Burpees at every flat section

* must hit every stair on the way up. 

May 28, 2014

A. 3 Rounds Of: 

3 Minute AMRAP

5 DeadLift 225/155

5 HR Push-ups 

5 T2B/ 10 Leg Lifts 

* 1 Minute REST

+

2 Minute Rest after 3 Rounds

+

3 Rounds Of: 

3 Minute AMRAP

10 Air Squats 

10 Sit-ups 

B. 4 Sets:

8-10 BN Strict Press

10-15 Floor Presses (Similar to bench press) 

May 27, 2014

A. 

3 Rounds

15 Hang Power Clean 135/95

400 M. Run

Rest 2 minutes after your third round

3 Rounds 

15 Box Jumps

15 Pull-ups/Push-ups

B. Post:

Heavy Double Back Squat

May 23, 2014

A. 6 Minute Running Clock

-800 Meter Run ()
In remaining time
-AMRAP Wall Balls

*Rest 3 Minutes

6 Minute Running Clock
-800 Meter Run ()
In remaining time
-AMRAP Burpee Box Jumps

*Rest 3 Minutes

6 Minute Running Clock
-800 Meter Run ()
In remaining time
AMRAP Pull-ups or Dips 

Score= WB/BBJ/PUorD

B. 4 Sets of: 

8-10 Strict Press

10-12 Bent of Rows 

May 22, 2014

A. For Time:

800 m. Run

21 Hang Power Clean 135/95

25 Leg Lifts

400 m. Run

15 Hang Power Clean 135/95

25 Leg Lifts

200 m. Run

9 Hang Power Clean 135/95

25 Leg Lifts

B. OH Squat Tech and Loading

Or 

Pull Up Progressions with Dips

May 21, 2014

A. 20 Minute Running Clock

- 20 Burpees

- 30 Walking Lunges

- 40 Sit-ups 

- 50 Air Squats

- 400 m. Run

- 50 Air Squats

- 40 Sit-ups

- 30 Walking Lunges 

- AMRAP Burpees

B. Power Clean Tech and Loading 

Or

3 Sets of:

3 Way Plank

- 0:45 on

- 0:15 off

May 20, 2014

A. 6 Rounds For Time: 

10 deadlifts 185/125 
10 Box Jumps

*Run 400 m. After rounds 2,4,6

B. Skill Work 

Or 

Back Squat

1x10 @ 55%

5x5 @ 70 %

1x15 @ 60%

May 19, 2014

A.  15 Minutes AMRAP (Ladder Style)

• 100 Meter Run
• KB Snatch (increase by 2 reps each round). *Beginner= Clean and Press
• Push-Ups (increase by 5 reps each round)

B. Build to heavy Complex (let technique decide load) 

- 1 Squat Clean

- 2 Front Squats

Or 

Skill Work

May 16, 2014

A. 5 Rounds 

- 20 KB Swings

- 20 Box Jumps (step down)

- 100 yard shuttle

B. 4 Sets

- 8-10 BTN Strict Press

- 10-12 Push-Ups (weighted) 

Or 

Skill Work

May 15, 2014

A. For Time (Teams of 2)

- 300 Wall Balls

- 1 Ladder

* Every 2 minutes perform 10 Burpees each

(1st timers 200 Wall Balls) 

B. Hang Snatch Tech and Loading

Or 

Skill Work 

Or 

50 Leg Lift Sit-ups 

May 14, 2014

A. 4 Rounds For Time:

- 400 Meter Run

- 30 Plate Cleans 45/25#

- 30 Sit-ups 

B. DeadLift

5x3 @ 70-80%

Or

Skill Work

May 13, 2014

A. Cache Valley Crippler

TABATA (8 rounds: 20 on; 10 off)

Box Jumps/ Burpees

Jumping Squats/ Push Press (45/35#)

Score= Lowest of each movement

B. Front Squat/ Back Squat @70-75% of FS

4 Sets

3 FS/7 BS

Or 

Skill Work

May 12, 2014

A. 5 Rounds 

3 Minute AMRAP

-3 Power Cleans 85/155

-6 HR Push-ups 

-9 Air Squats

*1 minute rest*=

Score= Total Rounds

Scaled Version is 3 Sprints 

B. Build to heavy single of Power Clean

Or 

Skill Work

May 9, 2014

A. EMOM 30 Minutes

1. 15 Wall Balls (adv. 20)

2. 10 Burpees (adv. 15)

3. 30 Sec. Plank

B. Skill Work 

Or 

Mobilize 

May 8, 2014

A. 20 Minute AMRAP

- 400 m. Run

- 10 Thrusters (w/ KB)

- 20 Sit-Ups

B. Back Squat

1x10 @ 60%

5x4 @ 75-80%

1x15-20 @ 50-60%

Or

Skill Work

May 7, 2014

A. TABATA (8 rounds 20 on; 10 off) 

- Push-ups 

- Bear Crawl

- Sit-Ups

- Shuttle Run

B. Strict Press 

B1. 5 Attemps to find heavy Single

B2. 5x3 @ 70-75% of B1. 

B3. 5x8 bent over rows @ B2 weight

May 6, 2014

A. One on One off

15 Rounds 

- 10 Burpees

- AMRAP Walking Lunges

*score= Lunges

B. Skill Work (Handstands)

May 5, 2014

A. 15 Minute AMRAP

- 10 HR Push-Ups

- 15 Wall Balls

- 20 KB Swings

B. Technique and Loading of: 

2 Squat Cleans + 3 Front Squats

Or 

Skill Movement