Thursday, July 31, 2014

August 1, 2014

A. 10 minutes: Accumulate 30 T2B + 100 Double Unders

B. For Time:
1 Mile Run /2K Row
+
12-9-6
DeadLift 225/135
HSPU/ HR Push-ups 
+
400 m. Run/ 500 m. Row

C. Skill Work + Mobility 

Wednesday, July 30, 2014

July 31, 2014

A. 15 Minute AMRAP
- 15 Burpees on a plate
- 15 KB Swings 

B. Build to Heavy Single of: DeadLift 

C. Skill Work and Mobility 

Tuesday, July 29, 2014

July 30, 2014

A. 10 Minutes: Accumulate 50 Leg Lift Sit-ups + Handstand work

B. 20 Minute AMRAP
200 M. run
*30 second rest

Score= Total runs

C. 10 Minutes: Build to heavy Double of: Front Squat
C2. EMOM for 7 Minutes complete 3 Front Squats @ 75-80% of C1.

D. 3 Sets:
100 m. Farmer Carry
4 TGU each side

Monday, July 28, 2014

July 29, 2014

A. 10 Minutes: Accumulate 30 Pull-ups (weighted, strict, kipping) + Skill work

B. 15 Minute AMRAP
  • 15 Wall Balls 20/14
  • 10 T2B/K2E
  • 25 Doubles/ 50 Singles
C1. 10 Minutes Build to a heavy Single of: Power Clean
C2. EMOM for 8 Minutes complete 3 Power Cleans @ 70-75% of C1.

D. Skill Work

Sunday, July 27, 2014

July 28, 2014

A. Build to a heavy Double of Squat Clean. 

B. 5 Rounds of:
5 Squat Cleans @ 65% of A.
15 HR Push-ups 
25 Sit-ups 
100 m. Run

C. Back Squat 
1x10 @ 60% 
4x3 @ 70-80%
1x15-20 @ 60-63%

D. 3 Sets
50 Doubles/2 Minute Practice 
30-60 sec. HS Hold or 50' Walk

Tuesday, July 22, 2014

July 23, 2014

A. 8 Minute AMRAP
5 DeadLifts
10 BOBs
* Rest 2 Minutes 
8 Minute AMRAP
10 T2B/K2E
15 Wall Balls 20/14
* Rest 2 Minutes 
8 Minute AMRAP
15 Double Unders/30 Singles 
20 Walking Lunges (Weighted) 95/65 (adv. 115/85)

B. Build to a Heavy Single of: Overhead Squat

C. 30 Turkish Get Ups 

Monday, July 21, 2014

July 22, 2014

A. For Time:
800 m. Run or 1000 m. Row
21 Thrusters 95/65 (adv. 115/75)
400 m. Run or 500 m. Row
15 Thrusters
200 m. Run or 250 m. Row
9 Thrusters

B. Build to Heavy Single of Squat Clean

C. 3 Sets
5 Rope Walks
100 m. Farmer Carry
60 sec. Front Plank

Sunday, July 20, 2014

July 21, 2014

A. 'TABATA This'
(8 rounds; 20 sec. On , 10 sec. Off)
Cal Row
Air Squats
Pull-ups/Ring Rows
Push-ups 
Sit-ups 
* 1 min. Rest b/t movements 
Score= lowest of each + total cal

B. Back Squat Heavy Single

C. 3 Sets
500 m. Row 
15 T2B/K2E

Thursday, July 17, 2014

July 18, 2014

A. For Time: 
21 Clean and Jerk 115/75 (adv. 135/95)
9 BOBs
15 Clean and Jerk
15 BOBs
9 Clean and Jerk
21 BOBs

B. Snatch Tech and Loading

C. Cardio
1000 m. Row
3 min. Rest
750 m. Row
2 min. Rest 
500 m. Row

Wednesday, July 16, 2014

July 17, 2014

A. 4 Rounds
Old Main Loop
1 set of stairs each loop. 

B. 100 Sit-ups 

Tuesday, July 15, 2014

July 16, 2014

A. 200 m. Run
50 m. Walking Lunge 45/25
15 Push Press 135/95
200 m. Run
50 m. Walking Lunge 45/25
12 Push Press 
200 m. Run
50 m. Walking Lunge 45/25
9 Push Press
200 m. Run
50 m. Walking Lunge 45/25
6 Push Press
200 m. Run
50 m. Walking Lunge 45/25
3 Push Press

B. Clean + 2 Front Squats

C. Skill Work

Monday, July 14, 2014

July 15, 2014

A. For Time
800 m. Run
21 DeadLifts 225/135
50 Dbls/100Singles 
400 m. Run
15 DeadLifts 225/135
50 Dbls/100Singles
200 m. Run
9 DeadLifts 225/135
50 Dbls/100Singles

B. Build to a heavy single of Strict Press
Then, heavy single of Push Press 

C. 30 TGU

Sunday, July 13, 2014

July 13, 2014

A. Cindy
20 Minute AMRAP
5 Pull-ups 
10 Push-ups
15 Air Squats

B. Back Squats 
1x10 @ 50%
4x3 @ 75-80%
1x20 @ 60-65%

C. 3 Sets 
500 m. Row
25 Sit-ups 

Thursday, July 10, 2014

July 11, 2014

A. "Holbrook”- Partner Style

10 Rounds:
5 Thrusters (115/75)
10 Pull-ups
Run 100 Meters

B. Build to a heavy single of Thruster 

C. Cardio

2000 m. Row


Wednesday, July 9, 2014

July 10, 2014

A. Warm-up
- 10 minute Run or row

B. 18 Minute AMRAP
Hill Run
15 KB Swings 

C. Skill Work

D. Build to heavy Single of OH Squat


Tuesday, July 8, 2014

July 9, 2014

A. "Jorge"
For Time: 
30 Sit-ups 
15 Squat Cleans 155/105
24 Sit-ups 
12 Squat Cleans
18 Sit-ups 
9 Squat Cleans 
12 Sit-ups 
6 Squat Cleans 
6 Sit-ups 
3 Squat Cleans 

B. Build in the Complex: 
DeadLift + Power Clean + Power Jerk

C. Cardio
Interval Mile 
1 Minute Sprint
1 Minute Walk

Monday, July 7, 2014

July 8, 2014

A. Complete For Time: 
1000 m. Row
+
30 Pull-ups 
40 Burpees 
50 Wall Balls
+
800 m. Run

B. Front Squat/Back Squat
4 Sets:
3/7 @ 70% of Front Squat
*10 Weighted Step ups between sets

C. Cardio
4 Sets
500 m. Row (goal: 1:59 avg men/2:10 women)
*2 minute rest

Wednesday, July 2, 2014

July 3, 2014

A.

  • 1 Mile Run or 2000 m. Row
  • 400 m. walk (this is your rest)
  • 800 m. run or 1000 m. Row
  • 400 m. walk (this is your rest)
  • 400 m. run  or 500 m. Row


Goal Times:
Mile Run: Sub 9 Minutes
800 Meter run: Sub 4:20
400 Meter Run: Sub 2 Minutes

Post Times of each run in comment section below.


Tuesday, July 1, 2014

July 2, 2014

A. 8 Minute AMRAP 
- 100 m. Row
- 15 Sit-ups 
- 10 Shoulder to Overhead 95/65
* Rest 2 Minutes 
8 Minute AMRAP
- 200 m. Run
- 10 Hang Power Cleans 115/85
- 5 Burpees Over Bar

B. Build to Heavy Hang Snatch + Overhead Squat

C. 6 Sets
250 m. Row
* 1 Minute Rest