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

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....

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

Strength: January 14, 2014

ü  Power Clean

o    5x3 @ 70%

ü  Power Jerk

o    5x3 @ 60%

ü  Overhead Squat

o    5x3 @ 70%

Conditioning
"Helen"
3 Rounds For Time:

• 400 m. Run
• 21 KB Swings 53/35
• 12 Pull-Ups

January 14, 2014

For Time:

·         1000 m. Row

·         50 Thrusters 45#

·         30 Pull-Ups

Post Workout

·         50 Leg Lift Sit-Ups