October 31,2014

October 30, 2014

A. "TABATA Something Else"
8 rounds of each (20 on; 10 off)
Cal. Row
Air Squats
Sit-Ups
Pull-Ups/Ring Rows
Push-Ups

Score= Total Cal + Lowest of Each (One Number)
+
800 M. Cool Down

B. 1 Rep Max of Back Squat

C. 50 Leg Lift Sit-Ups + Skills

October 29, 2014

A.  AMRAP in 15 Minutes

• 7 OHS 95/65 (sub= Front Squats)
• 10 HR Push-Ups
• 100 M. Run

Score= Rounds + Reps

B. Snatch and OHS Technique (Build to Heavy Single of Snatch)

C. 3 Sets of:

60 Sec. HS Hold (1/2 court HS Walk)

60 Sec. Plank

8-10 Strict Pull-Ups

October 28, 2014

A. 3 Minute Running Clock:
20 Burpees
30 Jumping Lunges (15 each)
40 Sit-Ups (Adv = T2B)
50 KB Swings 53/35 (Adv = 70/44)
60 Wall Balls
200 M. Run
+
2 Minute Rest
+
Complete For Time

Score= Reps + Time

B. 3 Sets of:
10-15 Push-Ups (weighted)
10 KB Single Arm Row (each)
30 Russian Twists (weighted)

C. Skill Work

October 27, 2014

A. 3 Rounds Of:
15 Hang Power Cleans 95/65 (adv. Hang Power Snatches)
400 m. Run
+
*2 Minute Rest
+
3 Rounds of:
15 Box Jumps
15 Pull-Ups/Ring Rows

B. Back Squat
10 @ 55%
3x5 @ 70%
+
Good Morning (weighted)
3x15

C. 4 sets of:
500 m. Row
15 V-Ups

October 24, 2014

A. 7 minute AMRAP 

- 100' Farmer Carry 53/35 (2)

- 10 Goblet Squats 53/35 (10)

* Rest 2 Minutes 

7 Minute AMRAP

- 150 m. Row (1)

- 30 Doubles/60 Singles (30)

* Rest 2 Minutes 

7 Minute AMRAP 

- 30 sec. Plank (1)

- Bear Crawl (Down and Back) (2)

Score= Total Reps

B. Strict Press 

B1. Build to heavy Single

B2. Max Effort at 50% of B1 x 3 with 3 Minute rest b/t sets.

C. 50 Leg Lift Sit-ups 

D. Cardio

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

October 23, 2014

A. Complete For Time: (In teams of 2)

• 200 Wall Balls 20/14
• 100 Calorie Row
• 100 Walking Lunges (weighted) *same as PC
• 200 Double Unders (singles x2)
• 100 Power Cleans 95/65 (adv. 135/95)

* 1 Partner Working at a time. 
* 200 Meter Run Every 5 Minutes

B. Snatch Technique + Loading

C. Skill Work + Mobility

October 22, 2014

A1. "Helen"
3 Rounds For Time:
400 M. Run
21 KB Swings 53/35
12 Pull-Ups

*Rest 3 Minutes

A2. "Annie"
For time:
50-40-30-20-10
Sit-ups
Double Unders/ Singles x2

Scores= A1./A2.

B. Back Squat
10 @ 55%
8 @ 65%
6 @ 70%
4 @ 80%
2 @ 90%
10 @ 60-65% (3 second pause each rep)

C. 3 Sets of:
15 V-Ups
1 Minute Plank
+
Skill Work

October 21, 2014

A. 5 Rounds For Time:
200 m. Run/ 250 m. Row
10 Push Press 95/65 (adv. 115/75)
15 Push-Ups
20 Double Unders/40 Singles

B. 3 Sets of:
8-10 Strict Pull-Ups (weighted)
10 KB Single Arm Rows/arm
1 Minute Plank (weighted)

C. Handstand Practice + Skills

October 20, 2014

A. EMOM For 12 Minutes:
10 Wall Balls 20/14
Max Burpees in remaining time

Score= Total # of Burpees

B. 3 Sets of:
Max Strict Pull-ups (Goal 5+)
1 Minute of Double Unders

*Kipping Practice

C. Build to Heavy 3 of OHS or Technique

October 16, 2014

A. For Time:

800 m. Run

21 DeadLifts 155/105 --> 225/135

9 Box Jumps

400 m. Run

15 DeadLifts

15 Box Jumps

200 m. Run

9 DeadLifts 

21 Box Jumps

B. 1 RM DeadLift

+

EMOM For 6 Minutes

3 DeadLifts @ 70% of B.

C. 20 Turkish Get Ups (TGU) + Skills

October 15, 2014

A. For Time:
"Jackie"
1000 m. Row
50 Thrusters 45#
30 Pull-Ups or 50 Ring Rows

B. Load in Complex:
Power Clean + Front Squat + Jerk
+
EMOM For 8 Minutes:
1 Complex

C. Interval Mile

October 14, 2014

A. 5 Minute AMRAP
6 Burpees
12 KB Swings 53/35
*Rest 1 Minutes
5 Minute AMRAP
6 Burpees
12 Wall Balls 20/14
*Rest 1 Minute
5 Minute AMRAP
6 Burpees
12 Jumping Lunges (6 each leg)

B. 3 Sets of:
10 Weighted Push-Ups
10 Weighted Sit-Ups
20 Double Unders

C. 4 Sets of:
45 Sec. Russian Twist
10 Good Morning 45#

October 13, 2014

A. 4 Sets of:
8 1/2 TGU
100 M. Run

B. 12 Minute AMRAP
5 Burpees Over Bar
15 Hang Snatches 75/55

C. Back Squat
10 @ 60%
5 @ 70%
4 @ 75%
3 @ 80%
2 @85%
1 @ 95%
20 @ 55%+

October 9, 2014

Becca's Birthday!!! (She is feeling 22)

A. Complete: Time For Each Run
1600 m. Run or 2000 m. Row
*Rest 5 Minutes
800 m. Run or 1000 m. Row
*Rest 3 Minutes
400 m. Run or 500 m. Row
*Rest 2 Minutes
200 m. Run or 250 m. Row

B. 3 sets of:
8-10 Strict Pull-Ups (weighted)
30 sec. HS Hold or 1/2 court walk
50 Double Unders or 1 min. Practice

C. Tech. and Loading of:
Snatch + 2 OH Squats

October 8, 2014

A. AMRAP in 5 Minutes
20 Clean and Jerk 135/95
MAX Burpees over Bar in Remaining Time
*Rest 3 Minutes then repeat

Score= Total Reps in 1st/2nd AMRAP (2 numbers)

B. TABATA Mash up (8 Rounds: 20 on/10 off)
V-Ups
Russian Twists
+
3 way Plank (Front, Side, Side)

C. Build to Heavy Single of Clean and Jerk

October 7, 2014

A. All AMRAP are completed with the same KB

AMRAP in 5 Minutes
5x KB Headcutters
10x Sit-ups
15x KB Swings 

AMRAP in 4 Minutes
8x KB Clean and Press 
10x Hollow Rockers
8x Walking Lunges (weighted)

AMRAP in 3 Minutes
10x Goblet Squats
Bear Crawl DB Half Court

AMRAP in 2 Minutes
KB Snatches

AMRAP in 1 Minute
Burpees

*REST 1 Minute b/t AMRAPs

Score= each AMRAP (5 numbers)

B. 3 sets of:
8-10 Strict Pull-Ups
15 Leg Lift Sit-Ups
5 Wall Walks

October 6, 2014

A. 5 Rounds For Time:
100 M. Run
10 Push-Ups
15 Jumping Squats
20 Sit-Ups
25 Double Unders (75 Singles)
* 3 Burpees Every Minute.

B. Back Squat
10 @ 50%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 95%
20 @ 55%+

C. 20 TGU (10 each arm)

October 3, 2014

A. EMOM For 16 minutes 

-30 sec. Wall Balls

*rest 30 sec. 

-30 sec. Sit-ups 

*rest 30 sec. 

+

8 Minute EMOM

-20 sec. Burpees

*rest 40 sec. 

B. Back Squat

1x10 @ 60%

4x3 @ 75-80%

1x20 @ 55% (up 5# from Monday)

C. 5 Sets: 

45 sec. Russian Twist 

15 Leg Lifts 

October 2, 2014

A. AMRAP in 14 Minutes
7 Dead-lifts 155/105 (adv. 225/135)
7 Push-Ups
14 Double Unders/30 Singles

B. Build to a Heavy Single of Split Jerk
~ 10 minutes
+
EMOM For 5 Minutes
3 Split Jerks @ 60% of B.

C. 4 Sets of:
1 Minute Plank
25 Sit-Ups