Monday, June 30, 2014

July 1, 2014

A. 
3 Minute AMRAP
- 10 Pull-ups 
- 20 Burpee Box Jumps
- 30 T2B/Leg Lifts
- 40 Wall Balls 
- 50 KB Swings 
- 150 Doubles/300 Singles 
* Rest 2 Minutes 
5 Minute AMRAP from the start 
* 2 Minute Test 
Complete For Time. 

B. Back Squat 
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
20 @ 55-60%

C. Cardio
5 Sets 
Every 2 Minutes Complete: 
200 M. Run 
8 Burpees 

June 30, 2014

A. 25 Minute AMRAP 
-400 m. Run
- 100 m. Farmer Carry 53/35 (drop KB= 5 Burpeea)
- 20 Walking Lunges 45/25

B. Build to a Heavy Complex:
1 Clean + 2 Front Squats

C. Cardio
Max Meters in 10 Minutes on Rower

Thursday, June 26, 2014

June 27, 2014

A. Teams of 2:
20 Minute AMRAP
- 200 m. Run
- 10 Burpees 

B. Build to a max Front Squat

C. Cardio
Max meters rowed in 10 minutes 

Wednesday, June 25, 2014

June 26, 2014

A. "Helen"
3 Rounds For Time:
-400 m. Run
-21 KB Swings 53/35
-12 Pull-ups 
+
Death By 10 Meters

B. DeadLift
2x5 @ 60%
5x3 @ 70-80%
1x10 @ 50% (3 second lower every rep)

C. Cardio
Interval Mile
-sprint straight away and walk corners

Tuesday, June 24, 2014

June 25, 2014

A. 16 Minute EMOM
-30 sec. Wall Balls
*rest 30 sec. 
-30 sec. Sit-ups 
*rest 30 sec. 
+
8 Minute EMOM
-20 sec. Burpees
*rest 40 sec. 

B. Build to a heavy complex of: 
Hang Power Clean + Power Clean (no more than 5 sec. rest between lifts)

C. Cardio
200 m. Run x 6
Rest 2:1 (ex. run 30 second 200 = 1 minute rest) 

Monday, June 23, 2014

June 24, 2014

A. For Time
800 m. Run
+
3 Rounds
20 Front Squats 115/85
15 Pull-ups 
30 Doubles/60 Singles 

B. Back Squat 
3x5 @ 70%
1x20 @ 55%
1x10 @ 60-65% (3 Sec pause in bottom)

C. Cardio
1000 m. Row
* rest 3 minutes
75@ m. Row

Wednesday, June 18, 2014

June 19, 2014

A. 5 Rounds For Time:
- 10 DeadLifts 205/115
- 15 Wall Balls 
- 30 Doubles/60 Singles 
* Scale up to 225/135

B1. Build to a tough Squat Clean
B2. EMOM for 10 Minutes 
- 1 Squat Clean + 1 Front Squat @ 75% of B1. 

C. Cardio
3 Sets:
40 Cal Row 
1 Minute Plank 

Tuesday, June 17, 2014

June 18, 2014

A. 7 minute AMRAP 
- 100' Farmer Carry 70/53
- 10 KB Thruster 44/26
* Rest 2 Minutes 
7 Minute AMRAP
- 150 m. Row
- 30 Doubles/60 Singles 
* Rest 2 Minutes 
7 Minute AMRAP 
- Burpees 

B. Strict Press 
B1. Build to heavy Single
B2. Max Effort at 50% of B1.
Or 
50 Leg Lift Sit-ups 

C. Cardio
1 Minute on; 1 Minute off until you complete 1 mile. 

June 17, 2014

A. Every 6 Minutes for 18 Minutes complete:
- 400 m. Run 
- 20 KB Swings 
- 20 Push-Ups
- 400 m. Run 

B. Skill Work 
Or
Squat Clean and Jerk Technique:
- stay at same weight or load; let technique decide

C. Cardio
4 Sets 
-500 m. Row
* 2 Minute Rest
(Every second over first time = 5 Burpee penalty after 4th set.) 

Monday, June 16, 2014

June 16, 2014

A. 
5 Minute Running Clock
400 m. Run
AMRAP Double Unders/Singles
*2 Minute Rest
5 Minute Running Clock
30 Power Cleans 135/95 
AMRAP BOBs
*2 Minute Rest
5 Minute Running Clock
50 Pull-ups 
AMRAP Air Squats

B. Skill Work
Or
Back Squat 
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 95%+
20 @ 58-60%

Thursday, June 12, 2014

June 13, 2014

A. For Time:
400 m. Run 
+
3 Rounds
15 Thrusters 95/65
15 Box Jumps
+
400 m. Run

B. Front Squats 
3 @ 70%
3 @ 80%
3 @ 90%
10 @ 55%

* 10 Weighted Step-ups after each set

Wednesday, June 11, 2014

June 12, 2014

"Old Main Amphitheater"  
A. 30 Minute Clock:
- 1 Burpee Box Jump every section
- Trail Run to flag pole and back. 

June 11, 2014

A. For Time
200 m. Run
21 Push Press 95/65
10 BOBs
400 m. Run
15 Push Press 95/65
10 BOBs
800 m. Run
9 Push Press 95/65
10 BOBs
200 m. Run

BOB = Burpee Over Barbell

B. Skill Work
Or
DeadLift 
5 @ 65%
5 @ 75%
5 @ 85% 

*15 weighted good mornings after each set. 

Monday, June 9, 2014

June 10, 2014

A. 4 Rounds
1 Minute of work each movement (1 minute rest b/t rounds)
- KB Swings 
- Push-ups
- Sit-ups
- Burpees
- Front Squat 95/65

B. Post Workout
30 Turkish Get Ups 
Or
Strict Press 
3 @ 70%
3 @ 80%
3 @ 90%
ME @ 50%+5 #

Sunday, June 8, 2014

June 9, 2014

A. "Kelly"
5 Rounds For Time
- 30 Wall Balls 
- 30 Box Jumps
- 400 m. Run

B. Skill Work
Or
Back Squats
3 @ 70%
3 @ 80%
3 @ 90%
20 @ 10# heavier than last week if previous attempt was successful. 

Thursday, June 5, 2014

June 6, 2014

A. 3 sets for max reps of:

60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds Rest
60 seconds of Burpees
60 seconds Rest
60 seconds of Toes 2 Bar
60 seconds Rest

B. Skill Work (pull-ups) 

Or

4 Sets of: 

12-15 Floor Presses

8-10 Ring Dips




Wednesday, June 4, 2014

June 5, 2014

A. 20 Minute AMRAP
- 7 Back Squats 135/95
- 10 HR Push-ups
- 400 m. Run

B. Post Workout
Skill Work 
Or 
Front Squat
5 @ 65%
5 @ 75%
5 @ 85%
10-15 @ 50%

June 4, 2014

Teams of 2: 
7 Minute AMRAP 
- 5 Pull-ups 
- 5 Burpees 
*rest 2 Minutes
7 Minute AMRAP 
- 1 Ladder 
- Plank
*rest 2 Minutes
7 Minute AMRAP 
- 10 Tire Flips
- 10 Tire Jumps

(1 Person Works at a time) 

B. Strict Press
5 @ 65%
5 @ 75% 
5 @ 85 %
ME @ 50% 

( 10 push-ups between sets/ weighted) 

Tuesday, June 3, 2014

June 3, 2014

A. 
5 minute AMRAP
- 10 Goblet Squats
- 1 Suicide
+
800 m. Run/1000 m. Row
+
5 Minute AMRAP
- 10 KB Swings
- 10 Push Ups
800 m. Run/1000 m. Row
+
5 Minute AMRAP 
- 10 KB Squat Cleans
- 30 MT. Climbs

B.
Back Squat
5 @ 65%
5 @ 75%
5 @ 85%
20 @ 50%

Monday, June 2, 2014

June 2, 2014 (Back in the Fieldhouse)

A. 4 Minute Clock: 
200 m. Run
20 Burpees 
30 Jumping Lunges 
40 Sit-ups 
50 Wall Balls
60 Cal Row
* Rest 2 Minutes 
Then complete for time 

B. Body Weight Skill Work
Pull-ups 
Muscle ups 
Pistols 
Double Unders 
Etc...