Pages to visit
January 2011 February 2011 March 2011 April 2011
May 2011 June 2011 July 2011 August 2011
September 2011 October 2011 November 2011
February 2012
Monday February 6, 2012
"Rahoi"
A.M.R.A.P. in 12 mins.
12 Box Jumps
6 Thrusters (95/65)
6 Bar-facing Burpees
Friday February 3, 2012
2 Rounds
2 mins. @ each station for reps
2 mins. rest between each station
Shoulder Touches
Lateral Hops Over Hurdles
Row (for cals)
Hip Extensions
Toes thru Rings
Thursday February 2, 2012
"Jackie"
100m Row
50 Thrusters (45#)
30 Pull-ups
Wednesday February 1, 2012
1 RM of Clean and Jerk
then
A.M.R.A.P. in 12 mins.
20 OH Lunges (45/25)
10 Burpees
10 SDLHP's (95/65)
Tuesday January 31, 2012
800m Run, 30 Wall-ball, 30 Sit-ups
400m Run, 25 Wall-ball, 25 Sit-ups
200m Run, 20 Wall-ball, 20 Sit-ups
Monday January 30, 2012
4 mins. to complete each round,
rest 4 mins. between each:
400m Run, Max DL's (135/95)
400m Run, Max Pull-ups
400m Run, Max Box Jumps
400m Run, Max Dbl-unders
Friday January 27, 2012
A.M.R.A.P. in 20 mins.
200m Run
5 Pwr Snatches
5 OH Squats
25 Dbl-unders
(95/65)
Thursday January 26, 2012
"Tabata What?"
20 secs. work, 10 secs. rest
8 rounds each exercise
Row, Sit-ups,
KB swings, Push-ups
Squats
Wednesday January 25, 2012
Strength: Ring Dips
then
A.M.R.A.P. in 4 mins.
HSPU's
A.M.R.A.P. in 4 mins.
Front Squats (135/95)
A.M.R.A.P. in 2 mins.
Double-unders
Tuesday January 24, 2012
800m Run, 21 Body weight DL's, 21 Burpee over bar
400m Run, 15 Body weight DL's, 15 Burpee over bar
200m Run, 9 Body weight DL's, 9 Burpee over bar
Monday January 23, 2012
1 RM Hang Squat Clean
then
5 R.F.T.
12 Wall-ball
12 Toes 2 bar
Friday January 20, 2012
1 mile run OR 1000m row for time
then
A.M.R.A.P. in 10 mins.
5 Burpee Box Jumps
10 Wall-ball
Friday January 19, 2012
3 R.F.T.
400m Run
15 Pull-ups
50 Squats
15 Pull-ups
Wednesday January 18, 2012
3 Rounds, 1 min. each exercise
Row
Hip Extensions
KB Swings
Pull-ups
Sit-ups
Tuesday January 17, 2012
Establish 1 RM Power Clean
then
4 R.F.T.
30 OH Lunges w/ Med. ball
20 Wall-ball
10 Med. ball Cleans
Monday January 16, 2012
"Death By ???"
Choose from the following:
Thrusters (95/65)
Clean & Jerk (135/95)
Burpees
Pull-ups
1 Rep for every corresponding min.
until failure of the min.
Saturday January 14, 2012
10 R.F.T.
15 Deadlifts
15 Push-ups
(135/95)
Friday January 13, 2012
"Air Force WOD"
20 Thrusters
20 SDLHP's
20 Push Jerks
20 OH Squats
20 Front Squats
(95/65)
4 Burpees @ the top of each minutes
Thursday January 12, 2012
"CINDY" or "MARY"
Wednesday January 11, 2012
"KELLY"
5 R.F.T.
400m Run
30 Box Jumps
30 Wall-ball
Tuesday January 10, 2012
Establish 1 RM OH Squat
then
21-15-9
KB Swings (70/53)
Burpees
Sit-ups
Monday January 9, 2012
3 R.F.T.
800m Run with medicine ball
15 Pull-ups
12 Thrusters
(135/95)
Saturday January 7, 2012
A.M.R.A.P. in 15 mins.
5 Deadlifts
10 Burpees
15 Sit-ups
200m Run
(225/155)
Friday January 6, 2012
800m Run
20 Squat Cleans
20 Box Jumps
20 OH Weighted Lunges
20 Box Jumps
20 Squat Cleans
800m Run
(135/95)
Thursday January 5, 2012
A.M.R.A.P. in 15 mins.
200m Run
12 KB swings (53/35)
10 Jumping Lunges
8 H.R. Push-ups
Wednesday January 4, 2012
Establish 1 RM Deadlift
then
A.M.R.A.P. in 10 mins.
10 Wall-ball
10 Russian Twists
10 Box Jumps
Tuesday January 3, 2012
5 R.F.T.
3 Power Cleans @ 80% 1RM
10 Burpees
15 Pull-ups
Monday January 2, 2012
1 min. each exercise for reps, total 3 rounds
Row, Burpees, KB Sumos(70/53),
Sit-ups, Wall-walks, Push-ups, Squats
rest 30 secs. between each exercise
Saturday December 31, 2011
"The Filthy Fifty"
Friday December 30, 2011
800m Run
30 Push-press
30 Wall-ball
30 Pull-ups
30 Hang-Cleans
800m Run
(95/65)
Thursday December 29, 2011
500m Row x2
then
A.M.R.A.P. in 8 mins.
7 Deadlifts (275/185)
35 Double-unders
Wednesday December 28, 2011
1000m Run
100 Push-ups
10 Snatches
(135/95)
Tuesday December 27, 2011
Max Box Jumps in 2 mins.
then
21-15-9
Burpees
KB Swings (70/53)
Wall-ball
Monday December 26, 2011
21-15-9
Power Cleans
SIt-ups
(135/95)
400m Run before each rep set
Friday December 23, 2011
1 RM Push-Press
then
A.M.R.A.P. in 10 mins.
10 Thrusters
10 Push-ups
(95/65)
Thursday December 22, 2011
"JEREMY"
21-15-9
OH Squats
Burpees
(95/65)
Wednesday December 21, 2011
10 sets x 2 reps @ 85% of 1 RM
Power cleans
then
3 rounds, each for rounds
A.M.R.A.P. in 3 mins.
9 Deadlifts
6 Power cleans
3 Push-jerks
(135/95)
5 min. rest between each set
Tuesday December 20, 2011
5 R.F.T.
20 Pull-ups
30 KB swings
40 Dbl-unders
Monday December 19, 2011
800m Run
20 Burpee plate jumps
30 Sit-ups
40 HR Push-ups
50 Plate Ground to OH
60 Air Squats
Saturday December 17, 2011
In 20 mins. or less:
100 Box Jumps
100 Wall-ball
100 Sit-ups
100 Dbl-unders
Friday December 16, 2011
3 Sets:
One min. for max reps
Burpee Box Jumps
Thrusters
SDLHP's
(95/65)
Thursday December 15, 2011
4 x 90 sec. Plank Holds
then
A.M.R.A.P. in 10 mins
Push-press (95/65)
4 Burpee penalty each time
the bar hits the floor
Press until you reach 101 reps
burpees for the remainder of the 10 mins.
Wednesday December 14, 2011
Max Dbl-unders in 2 mins.
then
3 sets, each for time:
400m Run
12 Power cleans
15 Burpees
(135/95)
rest 5 mins between each set
Tuesday December 13, 2011
A.M.R.A.P. in 20 mins.
400m Run
21 Deadlifts
(155/115)
Monday December 12, 2011
1 RM Strict Press
then
A.M.R.A.P. in 12 mins.
30 Sit-ups
20 Lunges
10 HR Push-ups
Saturday December 10, 2011
"HELEN"
3 R.F.T.
400m Run
21 KB swings
12 Pull-ups
Friday December 9, 2011
For reps:
1 min Burpees
2 min Dbl unders
1 min Burpees
rest 10 min then
For time:
400m Run
20 Clean & Jerk
400m Run
(135/95)
Thursday December 8, 2011
OH KB Carries
then
A.M.R.A.P. in 20 mins.
200m Run
10 KB swings
15 Goblet Squats
10 KB swings
Wednesday December 7, 2011
Establish 3 RM, TNG, DL's
then
A.M.R.A.P. in 8 mins.
5 HSPU's
10 Toes 2 bar
15 Med-ball cleans
Tuesday December 6, 2011
"MORRISON"
50-40-30-20-10
Wall-ball
Box jumps
KB swings
Monday December 5, 2011
4 Sets:
5 Power cleans
10 Front Squats
5 Push-press
10 Burpees
rest 3 mins. between each set
(135/95)
Saturday December 3, 2011
50 Reps of each:
KB Swings
Push-ups
Sit-ups
Squats
4 DL's @ the top of each minute
(225/155)
Friday December 2, 2011
2 mins. each exercise for max reps:
Wall-ball, Pull-ups, Dbl-unders, Burpees, Box jumps
2 min. rest between each
Thursday December 1, 2011
800m Run, 20 Squat-cleans
400m Run, 15 Push-press
200m Run, 10 Power-snatch
(135/95)
Wednesday November 30, 2011
A.M.R.A.P. in 10 mins. x 2
5 Pull-ups, 10 Pull-ups, 15 Squats
then
5 HSPU's, 10 Med. ball cleans, 15 Sit-ups
Tuesday November 29, 2011
1 RM Hang Snatch
then
"Death by Tabata"
20 sec DL's, 10 sec rest
20 sec Burpees, 10 sec rest
total of 16 rounds
(185/135)
Monday November 28, 2011
A.M.R.A.P. in 5 mins. x 3
5 OH squats, 15 Sit-ups
5 Push-press, 15 Back squats
5 Hang cleans, 15 HR Push-ups
(95#/65#)
Saturday November 26, 2011
"FRAN"
Friday November 25, 2011
3 R.F.T.
800m Run
50 Stiff-leg DL's (95/65)
50 Sit-ups
Wednesday November 23, 2011
3 R.F.T.
10 Clean & Jerks (135/95)
10 Chest 2 bar Pull-ups
20 Burpees
50 DU's
Tuesday November 22, 2011
800m Run
50 Box jumps (20")
50 Push-ups
50 Sit-ups
50 Jumping Pull-ups
50 Back extensions
50 Double-unders
50 Squats
Monday November 21, 2011
5 R.F.T.
10 Toes 2 bar
21 OH lunges
400m Run
(45#/25# OH lunges)
Saturday November 19, 2011
"Grace" or "Isabel"
Friday November 18, 2011
A.M.R.A.P. in 4 mins. x 4
1.) 7 KB swings, 7 Burpees
2.) 15 DU's, 10 Toes 2 Bar
3.) 100m Run, 10 Push-ups
4.) 10 Box jumps, 7 Pull-ups
(KB is 53/35, box is 30/24)
Thursday November 17, 2011
4 Rounds
500m Row
rest 8 mins. between each round
Wednesday November 16, 2011
"Tabata Something Else"
Pull-ups, Push-ups
Sit-ups, Squats
Tuesday November 15, 2011
400m Run, 20 Push-press
400m Run, 15 Push-press
400m Run, 10 Push-press
400m Run, 5 Push-press
(135/95)
Monday November 14, 2011
4 R.F.T.
3 Pwr Cleans @ 80% 1RM
10 Burpees
rest 10 mins. then:
4 R.F.T.
3 DL's @ 80% 1 RM
25 DU's
Saturday November 12, 2011
3 R.F.T.
800m Run
12 Bodyweight DL's
21 Box jumps
Friday November 11, 2011
1 rep max Clean & Jerk
then
400m Run
15 Burpees
25 KB swings (70/53)
15 Burpees
400m Run
Thursday November 10, 2011
"Nancy"
5 R.F.T.
400m Run
OH Squats (95/65)
Wednesday November 9, 2011
21-15-9
Med. Ball Cleans
Russian Twists
Wall-ball
cash out: 100 KB swings (53/35)
Tuesday November 8, 2011
A.M.R.A.P. in 5 mins.
10 DU's, 10 Sit-ups, 10 Jumping Lunge
A.M.R.A.P. in 5 mins.
10 Sit-ups, 10 Push-ups, 10 Box Jumps
A.M.R.A.P. in 5 mns.
10 SDLHP's, 10 Toes-2-Bar, 10 Squats
A.M.R.A.P. in 5 mins.
100m Sprint, 5 Burpees
Rest 5 mins. between each A.M.R.A.P.
Monday November 7, 2011
4 x 75 sec. Planks
then
1 Mile Run
50 Thruster (65/45)
30 Pull-ups
Saturday November 5, 2011
2 R.F.T.
450m Run
45 Squats
45 HR Push-ups
45 Sit-ups
45 DU's
Friday November 4, 2011
800m Run
21 DL's, 21 Wall-ball
400m Run
15 DL's, 15 Wall-ball
200m Run
9 DL's, 9 Wall-ball
(225/155)
Thursday November 3, 2011
3 Sets:
8 Push-press (135/95)
200m Sprint
rest 2 mins between sets
then
3 Sets:
8 Front squats (135/95)
15 Burpees
rest 2 mins between sets
Wednesday November 2, 2011
"Pushin Annie"
50-40-30-20-10
Push-ups
DU's
Sit-ups
Tuesday November 1, 2011
7 Tire Flips
10 Atlas Stone (G2OH)
100m Prowler Push
400m Sprint
rest 10 mins. then repeat
Monday October 31, 2011
A.M.R.A.P. in 8 mins.
10 Wall-ball
25 DU's
rest 8 mins then
A.M.R.A.P. in 8 mins.
5 DL's
5 Hang cleans
5 Front squats
5 Shoulder 2 OH
(95/65)
Saturday October 29, 2011
5 R.F.T.
200m Run, 20 Pull-ups
200m Run, 20 Push-ups
200m Run, 20 Sit-ups
200m Run, 20 Squats
Friday October 28, 2011
12 Power cleans
30 Wall-ball
9 Power cleans
30 Wall-ball
6 Power cleans
(155/105)
Thursday October 27, 2011
30 Pull-ups, 400m Run
25 Pull-ups, 400m Run
20 Pull-ups, 400m Run
15 Pull-ups
Wednesday October 26, 2011
3 R.F.T.
25 KB Swings (70/53)
25 Burpees
Tuesday October 25, 2011
20 mins. for 1 RM Snatch
then
8 snatches, 25 DU's, 200m Run
25 DU's, 8 Snatches
25 DU's, 200m Run
25 DU's, 8 Snatches
(115/75)
Monday October 24, 2011
"The Rance"
400m Run
15-10-5
Power Cleans, HSPU's
400m Run
15-10-5
Burpees, Weighted lunges
400m Run
Saturday October 22, 2011
A.M.R.A.P. in 20 mins.
5 Power cleans (135/95)
10 Toes to bar
15 Wall-ball
Friday October 21, 2011
5 R.F.T.
400m Run
20 KB swings
15 SDLHP's(KB)
10 Box jumps
Thursday October 20, 2011
"Diane"
21-15-9
DL's (225/155)
HSPU's
Wednesday October 19, 2011
"Angie"
100 each for time:
Pull-ups, Push-ups
Sit-ups, Squats
Tuesday October 18, 2011
500m Row
then
A.M.R.A.P. in 7 mins.
7 Wall-ball
7 Burpees
50 DU's to "buy in" to start the AMRAP
Monday October 17, 2011
TABATA DU's
rest 10 mins.
"Death by Clean & Jerk"
(135/95)
Saturday October 15, 2011
21 DL's, 800m Run
15 DL's, 400m Run
12 DL's, 200m Run
(275/155)
Friday October 14, 2011
3 R.F.T.
30 DU's
10 Front squats (135/95)
10 Burpees
Thursday October 13, 2011
4 x 1 min. Planks
then
A.M.R.A.P. in 12 mins.
4 HSPU's
8 KB swings
12 Sit-ups
Wednesday October 12, 2011
A.M.R.A.P. in 8 mins.
3 Wall-walks
10 Box jumps (30/24)
rest 10 mins.
A.M.R.A.P. in 8 mins.
5 Pull-ups
10 Push-ups
15 Squats
Tuesday October 11, 2011
1 Rep Max of Hang Clean
then
4 R.F.T.
15 KB swings (70/53)
15 Wall-ball
35 DU's
Monday October 10, 2011
5 R.F.T.
400m Run
10 Push-press (135/95)
20 Burpees
Saturday October 8, 2011
20 Thrusters (95/65)
30 pull-ups
60 Sit-ups
100 Walking Lunges
60 Sit-ups
30 Pull-ups
20 Thrusters
Friday October 7, 2011
3 R.F.T.
800m Run
50 Push-press (65/45)
25 Pull-ups
25 Push-ups
Thursday October 6, 2011
5 Sets:
5 HSPU's
10 KB swings(70/53)
10 Box jumps
25 DU's
200m Run
3 mins. rest between each set
Wednesday October 5, 2011
5 R.F.T.
15 DL's (225/155)
15 Toes 2 Bar
Tuesday October 4, 2011
3 Sets:
15 Touch-N-Go Clean and Jerks
400m Run
rest 10 mins. between each set
Monday October 3, 2011
400m Run x 4 sets
then
50 DU's
20 Burpees
50 Wall-ball
20 Burpees
50 DU's
Saturday October 1, 2011
"Nicole"
A.M.R.A.P. in 20 mins.
400m Run
Max rep Pull-ups
Friday September 30, 2011
"Jenna"
800m Run, 50 DU's, 15 Wall walks
400m Run, 50 DU's, 10 Wall walks
200m Run, 50 DU's, 5 Wall walks
Thursday September 29, 2011
4 R.F.T.
400m Run
15 Thrusters (95/65)
15 Pull-ups
Wednesday September 28, 2011
1 RM Deadlift
then
10 R.F.T.
10 Push-ups
10 Walking Lunges
10 Sit-ups
10 Squats
Tuesday September 27, 2011
5 Sets for time:
3 TNG Power Cleans @ 85-90% 1RM
10 Burpees
100m Sprint
rest 5 mins. between each set
Monday September 26, 2011
6 sets of 30 sec. work, 30 sec. rest
Box Jumps
Toes 2 Bar
Sit-ups
KB Swings (70/53)
2 min. rest between each set
Saturday September 24, 2011
"FRAN"
Friday September 23, 2011
2 Mile Run for time
Thursday September 22, 2011
20 Pwr-snatches (95/65)
25 CTB Pull-ups
400m Run
rest 10 min.
25 KB swings (70/53)
20 Burpees
400m Run
rest 10 min.
21 Thrusters (95/65)
21 Box jumps
400m Run
Wednesday September 22, 2011
1 Rep Max Thruster
then
A.M.R.A.P. in 15 mins.
15 HR Push-ups
200m Run
30 Squats
Tuesday September 20, 2011
4 x 1 min. Plank holds
then
5 R.F.T.
35 DU's
200m Run
Monday September 19, 2011
A.M.R.A.P. in 5 mins, 4 mins, 3 mins, 2 mins.
12 DL's, 9 Hang cleans, 6 Push-jerks
(155/110)
rest the same number of mins. for
each corresponding AMRAP round
Saturday September 17, 2011
"Fight Gone Bad"
Friday September 16, 2011
4 x 1 min. Handstand Hold
then
3 R.F.T.
10 Rt arm KB swings
10 Lt arm KB swings
400m Run
Thursday September 15, 2011
5 R.F.T.
15 Squat Cleans (95/65)
200m Run
3 mins. active rest between each round
Wednesday September 14, 2011
5 R.F.T.
400m Run
30 Sit-ups
15 DL's (225/155)
Tuesday September 13, 2011
A.M.R.A.P. in 10 mins.
5 Clean & Jerks (95/65)
10 Over-the-bar burpees
20 DU's
Monday September 12, 2011
1 RM Power Clean
then
400m Run, 25 Burpees
400m Run, 25 Burpees
400m Run
Friday September 9, 2011
A.M.R.A.P. in 5 min.
HSPU's
A.M.R.A.P. in 5 min.
10 Med. Ball Throw-Overs
20 Dbl-unders
A.M.R.A.P. in 5 min.
10 KB Swings
10 Goblet Squats
(53/35)
5 min. rest between each
Thursday September 8, 2011
3 R.F.T.
400m Run
12 Bodyweight DL's
21 Box jumps
Wednesday September 7, 2011
800m Run
21-15-9
Wall-ball
KB swings(70/53)
800m Run
Tuesday September 6, 2011
Tabata Sit-ups
then
3 R.F.T.
15 Hang-Squat Cleans(96/65)
15 Burpees
Saturday September 3, 2011
"Helen"
3 R.F.T.
400m Run
21 KB swings
12 Pull-ups
Friday September 2, 2011
21-15-9
Deadlifts (225/155)
Jumping Squats
Push-ups
Cash Out: 800m Run
Thursday September 1, 2011
Battling Ropes
3 R.F.T.
400m Run
25 Wall-ball
25 Box jumps
Wednesday August 31, 2011
5 R.F.T.
30 OH weighted lunges (45/25)
20 Burpees
Tuesday August 30, 2011
2 Rounds
2 mins. max effort each exercise:
Push-press (135/95)
Box Jumps
HSPU's
Pull-ups
rest 2 min. between each exercise
Monday August 29, 2011
400m Sprint x2
then
"Annie the Waitress"
Rt. arm KB waiter carry for 50m
Lt. arm KB waiter carry for 50m
(complete before each round of)
"Annie"
50-40-30-20-10
DU's and Sit-ups
Saturday August 27, 2011
1 Mile Run
21-15-9
Power Cleans(135/95)
Burpees
Friday August 26, 2011
Max Push-ups in 2 mins.
then
A.M.R.A.P. in 10 mins.
5 Power snatches (115/75)
10 Box jumps
Thursday August 25, 2011
KB Farmers Carries
then
40 Wall-ball, 200m Med. ball run
20 Wall-ball, 200m Med. ball run
10 Wall-ball, 200m Med. ball run
Wednesday August 24, 2011
1 min. @ each station for max reps,
1 min. rest between each station
Pull-ups
Push-press(95/65)
Hip extensions
Wall-walks
Goblet Squats(53/35)
Tuesday August 23, 2011
50 KB swings, 30 Burpees, 50 DU's
800m Run
25 KB swings, 15 Burpees, 25 DU's
Monday August 22, 2011
400m Run, 100 Sit-ups
400m Run, 75 Squats
400m Run, 50 HR Push-ups
400m Rum, 25 Pull-ups
Saturday August 20, 2011
10-9-8 Thrusters, SDLHP's, 200m Run
7-6-5 Thrusters, SDLHP's, 200m Run
4-3-2-1 Thrusters, SDLHP's, 200m RUn
(95/65)
Friday August 19, 2011
400m Run
25 Squats
15 KB swings (53/35)
15 Push-ups
Thursday August 18, 2011
2 Rounds
500m Row
800m Run
Wednesday August 17, 2011
A.M.R.A.P. in 8 mins. x2
10 Wall-ball
25 DU's
rest 10 mins.
5 DL's
5 Hang-cleans
5 Front squats
5 Shoulder 2 OH
(95/65)
Tuesday August 15, 2011
5 rnds. of 30 sec. max effort, 30 sec. rest:
Box jumps
KB swings (53/35)
HSPU's
Hip extensions
Sit-ups
Pull-ups
1 min. rest between each exercise
Monday August 14, 2011
800m Sprint x2
then
A.M.R.A.P. in 6 mins.
7 Ground 2 OH (95/65)
7 Burpees
Saturday August 13, 2011
800m Run
50 Squats, 50 Sit-ups,
50 Supermans, 50 DU's,
400m Run
30 Wall ball
20 Burpees
10 Pull-ups
Friday August 12, 2011
A.M.R.A.P. in 15 mins.
20 OH lunges (45/25)
10 HR Push-ups
10 SDLHP's (95/65)
Thursday August 11, 2011
1 Mile Run
then Tabata:
Pull-ups
Sit-ups
KB Swings
Wednesday August 10, 2011
A.M.R.A.P. in 7 mins. x2
7 Shoulder 2 OH (115/85)
7 Burpees
then
10 Wall-ball
7 Box jumps (30/24)
Tuesday August 9, 2011
21 Bodyweight DL's, 400m Run
18 Bodyweight DL's, 400m Run
15 Bodyweight DL's, 400m Run
12 Bodyweight DL's, 400m Run
cash out Tabata Squats
Monday August 8, 2011
A.M.R.A.P. in 6 mins. x2
10 Med. ball cleans
10 Toes 2 bar
rest 6 min.
12 KB swings (53/35)
25 DU's
cash out Tabata push-ups
Saturday August 6, 2011
4 R.F.T.
50m Walking lunge
350m Run
25 Sit-ups
15 HR Push-ups
Friday August 5, 2011
A.M.R.A.P. in 10 mins.
30 Dbl-unders
15 Snatches (75/55)
Thursday August 4, 2011
3 R.F.T.
400m Run
30 Goblet squats (53/35)
20 KB swings
10 SDLHP's
Wednesday August 3, 2011
A.M.R.A.P. in 10 mins. x2
5 DL's (275/185)
10 Box jumps
15 HR Push-ups
rest 10 min. then
200m Run
15 Wall-ball
Tuesday August 2, 2011
800m Run
100m Broad jump
30 Pwr Cleans (135/95)
50 Sit-ups
Monday August 1, 2011
A.M.R.A.P. in 3 mins. x 4:
10 Pull-ups, 25 DU's,
3 min row for cals.,
5 KB Swings(70/53), 10 Burpees,
5 HSPU's, 10 Box jumps
rest 6 mins. between each round
Saturday July 30, 2011
800m Run
21 DL's, 42 Sit-ups
400m Run
15 DL's, 30 Sit-ups
200m Run
9 DL's, 18 Sit-ups
(275/185)
Friday July 29, 2011
500m Row, max effort
A.M.R.A.P. in 8 mins. x2
3 Wall-walks, 10 Box jumps(30/24)
then
5 Pull-ups, 10 Push-ups, 15 Squats
Rest 9 mins. between each round
Thursday July 28, 2011
10-9-8-7-6-5-4-3-2-1 reps:
Russian Twists (20/14)
KB Swings (70/53)
Wednesday July 27, 2011
OH KB carries
then
4 R.F.T.
400m Run
25 Burpees
Tuesday July 26, 2011
A.M.R.A.P. in 5 mins. x3
5 OH squats(95/65), 15 Sit-ups
5 Push-press(95/65), 10 Back squats
5 Hang cleans(95/65), 15 HR push-ups
10 min. rest between each A.M.R.A.P.
Monday July 25, 2011
400m Run, 50 DU's
400m Run, 50 Wall-ball
400m Run, 50 KB swings
400m Run, 50 Box jumps
5 Burpee penalty for each rest or loss of control rep
Saturday July 23, 2011
800m Run, 20 Squat cleans(135/95)
400m Run, 15 Push-press(135/95)
200m Run, 10 Power snatches(135/95)
Friday July 22, 2011
3 R.F.T.
800m Run
10 Wall-walks
50 Sit-ups
Thursday July 21, 2011
Max tire flips in 2 mins., then
400m Run, 100 DU's
400m Run, 75 DU's
400m Run, 50 DU's
Wednesday July 20, 2011
5 rnds. of 3 min. A.M.R.A.P.
3 Thrusters(95/65)
6 Bar Burpees
9 KB Swings(53/35)
Tuesday July 19, 2011
"Fight Got Worse"
1 min. each exercise x 3 rounds
Pull-ups, Row, Push-press(75/55),
Box jumps, SDLHP's(75/55), Wall-bal
Monday July 18, 2011
5 R.F.T.
400m Run
20 DL's(155/115)
20 HR Push-ups
10 DL's
10 HR Push-ups
Saturday July 16, 2011
3 R.F.T.
100m waiter walk with KB rt arm
30 Sit-ups
100m waiter walk with KB lt arm
30 Good mornings
Friday July 15, 2011
30 sec Burpees, 30 sec rest
30 sec Burpees, 60 sec rest
30 sec Burpees, 90 sec rest
30 sec DU's, 30 sec rest
30 sec DU's, 60 sec rest
30 sec DU's, 90 sec rest
then
A.M.R.A.P. in 9 mins.
10 Pwr snatches
15 Wall-ball
Thursday July 14, 2011
"Lynne"
Wednesday July 13, 2011
400m sprints x 4
3 R.F.T.
10 G2OH
100m Sprint
Tuesday July 12, 2011
"Annie"
Monday July 11, 2011
A.M.R.A.P. in 10 mins. x 2
10 Push-press
10 Box jumps
then
10 Wall-ball
15 KB swings
Saturday July 9, 2011
21 DL's, 800m Run
15 DL's, 400m Run
12 DL's, 200m Run
Friday July 8, 2011
A.M.R.A.P. in 15 mins.
200m Run
Max reps HSPU's
Thursday July 7, 2011
A.M.R.A.P. in 10 mins. x3:
25 Pull-ups, 50 Squats
20 Wall-ball, 50 DU's
25 Sit-ups, 25 Stiff-leg DL's
Wednesday July 6, 2011
3 R.F.T.
25 HR Push-ups
10 Squat-cleans
600m Run
Tuesday July 5, 2011
10 Snatches
20 Burpees
10 Snatches
20 Burpees
10 Snatches
Saturday July 2, 2011
800m Run
150 DU's
100 KB swings
Friday July 1, 2011
"Death By Tabata"
Alternate DL's and Burpees
for 8 mins.
Thursday June 30, 2011
4 rnds. of 800m Run
5 min rest between each
Wednesday June 29, 2011
"Filthy Fifty"
Tuesday June 28, 2011
A.M.R.A.P. in 10 mins.
200m Run
15 Wall-ball
rest 8 min.
A.M.R.A.P. in 10 mins.
3 Pwr cleans
9 Toes 2 bar
12 HR Push-ups
Monday June 27, 2011
800m Run
30 Snatches
800m Run
Saturday June 25, 2011
800m Run
30 Clean & Jerk
800m Run
Friday June 24, 2011
4 mins. each round, 3 mins. rest in between each:
400m Run, max DL's
400m Run, max Pull-ups
400m Run, max Box jumps
400m Run, max Dbl-unders
Thursday June 23, 2011
101 Push-press in 10 min.
3 burpee penalty for each drop
Wednesday June 22, 2011
400m Run, 21 Squat-snatch, 21 Push-ups
400m Run, 14 Squat-snatch, 14 Push-ups
400m Run, 9 Squat-snatch, 9 Push-ups
Tuesday June 21, 2011
A.M.R.A.P. in 12 mins.
4 HSPU's
8 KB swings
12 Sit-ups
Monday June 20, 2011
3 R.F.T.
50 DU's
25 (2-4-1) Wall-ball
Saturday June 18, 2011
"Badger"
3 R.F.T.
30 Squat-cleans
30 Pull-ups
800m Run
Friday June 17, 2011
"Nancy"
5 R.F.T.
400m Run
15 OH squats
Thursday June 16, 2011
A.M.R.A.P. in 6 mins. x 3:
15 Wall-ball, 25 DU's
10 Ring dips, 20 Push-ups
10 KB swings, 20 Presses
Wednesday June 15, 2011
Deadlifts
3 R.F.T.
400m Run
50 Sit-ups
30 Stiff-legged DL's
Tuesday June 14, 2011
"FRAN"
Monday June 13, 2011
800m Run, 50 Burpees, 50 Box jumps
400m Run, 30 Burpees, 30 Box jumps
200m Run, 10 Burpees, 10 Box jumps
Friday June 10, 2011
21-15-9
Deadlifts
Burpees
Thursday June 9, 2011
200m Run, 50 KB swings, 50 DU's
200m Run, 40 KB swings, 40 DU's
200m Run, 30 KB swings, 30 DU's
200m Run, 20 KB swings, 20 DU's
200m Run, 10 KB swings, 10 DU's
Wednesday June 8, 2011
800m med ball run
15 Wall-ball
400m med ball run
30 Wall-ball
200m med ball run
45 Wall-ball
Tuesday June 7, 2011
4 Rounds for reps:
1 min each of
Hang-cleans, Sit-ups, Push-press
Monday June 6, 2011
Thrusters
A.M.R.A.P. in 15 mins.
15 Push-ups
200m Run
30 Squats
Saturday June 4, 2011
1 Mile Run
25 each:
Box jumps, KB swings,
Pull-ups, GH Sit-ups
Friday June 3, 2011
A.M.R.A.P. in 12 mins.
200m Run
5 Clean & Jerks
Thursday June 2, 2011
2 R.F.T.
400m Run, 21 Rt arm KB snatch
400m Run, 21 Lt arm KB snatch
Wednesday June 1, 2011
21-15-9
Deadlifts
Box jumps
Tuesday May 31, 2011
3 R.F.T.
50 Dbl-unders
40 Wall-ball
30 KB swings
20 Burpees
Saturday May 28, 2011
Death by:
Clean&Jerk
Thrusters
Pull-ups
Burpees
(your choice of one)
Thursday May 26, 2011
A.M.R.A.P. in 20 mins.
5 Thrusters
7 Hang-Cleans
10 SDLHP's
Wednesday May 25, 2011
1000m Run
30 HSPU's
1000m Run
Tuesday May 24, 2011
21-15-9
Front Squats
Sit-ups
Push-ups
Monday May 23, 2011
3 R.F.T.
25 Box Jumps
15 Burpees
10 Deadlifts
800m Run
Saturday May 21, 2011
"Helen"
3 R.F.T.
400m Run
21 KB swings
12 Pull-ups
Friday May 20, 2011
400m Run,
2 rnds: 30 squats, 20 pull-ups
200m med. ball run
2 rnds: 30 sit-ups, 20 push-ups
200m med. ball run
2 rnds: 30 box jumps, 20 russ. twists
400m Run
Thursday May 19, 2011
10-9-8 Thrusters, SDLHP's then 200m Run
7-6-5 Thrusters, SDLHP's then 200m Run
4-3-2-1 Thrusters, SDLHP's then 200m Run
Wednesday May 18, 2011
800m Run, 50 squats
600m Run, 40 Push-ups
400m Run, 30 Dbl-unders
200m Run, 20 Box jumps
100m Run, 10 Pull-ups
Tuesday May 17, 2011
A.M.R.A.P. in 15 mins.
5 HSPU's
10 KB swings(70/53)
15 Sit-ups
Monday May 16, 2011
3 R.F.T.
10 G2OH
15 Burpees
400m Run
Saturday May 14, 2011
800m Run, 30 Wall-ball, 30 Sit-ups
400m Run, 25 Wall-ball, 25 Sit-ups
200m Run, 20 Wall-ball, 20 Sit-ups
Cash out w/ 100 Push-ups or 50 Pull-ups
Friday May 13, 2011
3 R.F.T.
400m Run
30 Goblet Squats
30 KB swings
Thursday May 12, 2011
Bench Press
3 min. max reps:
Pull-ups, Box jumps,
Push-ups, Dbl-unders
Wednesday May 11, 2011
4 R.F.T.
400m Run
15 Bodyweight Deadlifts
25 Sit-ups
Tuesday May 10, 2011
Back Squats
A.M.R.A.P. in 15 mins.
200m Run
10 Wall-ball
15 KB swings
Monday May 9, 2011
5 R.F.T.
15 Thrusters
15 Bar-facing burpees
Saturday May 7, 2011
21-15-9
Box Jumps
Snatches
Pull-ups
Friday May 6, 2011
Deadlifts
A.M.R.A.P. in 10 mins.
5 Hang-cleans
15 Push-ups
Thursday May 5, 2011
"Griff"
2 rnds.
800m run forward,
400m run backward
Wednesday May 4, 2011
Presses
800m Run
50 Thrusters
30 Pull-ups
Tuesday May 3, 2011
"Jeremy"
21-15-9
OH Squats
Burpees
Monday May 2, 2011
Power Cleans
21-15-9
Push-press
Sit-ups
Deadlifts
Saturday April 30, 2011
"Tabata Something Else"
Friday April 29, 2011
"Nancy"
5 R.F.T.
400m Run
15 OH squats
Thursday April 28, 2011
Bench Press
A.M.R.A.P. in 12 mins.
200m Med Ball Run
10 Wall-ball
10 Med Ball Cleans
(5 burpee penalty each dropped ball)
Wednesday April 27, 2011
Open WOD #6
A.M.R.A.P. in 7 mins.
Thrusters, C2B Pull-ups
starting with reps of 3,
increasing reps of 3
Tuesday April 26, 2011
Back Squats
5 R.F.T.
5 Deadlifts
10 Lateral Bar Burpees
Monday April 25, 2011
2 R.F.T.
400m Run, 26 Push-ups
400m Run, 26 KB Swings
400m Run, 26 Sit-ups
400m Run, 26 KB Deadlifts
400m Run, 26 Dbl-Unders
400m Run, 26 Box Jumps
Friday April 22, 2011
400m Run, 21 Burpees, 21 KB swings
400m Run, 15 Burpees, 15 KB swings
400m Run, 9 Burpees, 9 KB swings
Thursday April 21, 2011
A.M.R.A.P. in 20 mins.
5 Power cleans
10 Toes-2-bar
15 Wall-ball
Wednesday April 20, 2011
Presses
21-15-9
S.D.L.H.P.'s
Push-press
Tuesday April 19, 2011
3 R.F.T.
100m Run, 50 Push-ups
100m Run, 50 Sit-ups
100m Run, 50 Squats
100m Run, 50 Back extensions
Monday April 18, 2011
Power Cleans
800m Run
21 Deadlifts, 21 Wall-ball
400m Run
15 Deadlifts, 15 Wall-ball
200m Run
9 Deadlifts, 9 Wall-ball
Saturday April 16, 2011
200m Run before each set of:
21-18-15-12-9-6-3
KB Swings
Hand Release Push-ups
Double-unders
Friday April 15, 2011
10-8-6-4-2
Power Cleans
2-4-6-8-10
HSPU's
Thursday April 14, 2011
Bench Press
Max reps in 2 mins. of each:
Box jumps, Pull-ups, Sit-ups, Ring Dips
Wednesday April 13, 2011
Open WOD #4
A.M.R.A.P. in 10 mins.
60 Bar Burpees
30 OH squats
10 Muscle-ups
Tuesday April 12, 2011
Back Squats
2 R.F.T.
500m Row
800m Run
Monday April 11, 2011
"Fight Gone Bad"
Friday April 8, 2011
Deadlifts
A.M.R.A.P. in 15 mins.
200m Run
15 Wall-ball
10 Pull-ups
Thursday April 7, 2011
Open WOD #3
A.M.R.A.P. in 5 mins.
Squat-clean & Jerk
(165/110)
Wednesday April 6, 2011
Presses
800m Run, 42 DU's, 21 Stiff-leg DL
400m Run, 30 DU's, 15 Stiff-leg DL
200m Run, 18 DU's, 9 Stiff-leg DL
Tuesday April 5, 2011
70 Burpees
60 Sit-ups
50 KB swings
40 Pull-ups
30 HSPU's
Monday April 4, 2011
Power Cleans
"Baseline Test"
Saturday April 2, 2011
5 R.F.T.
400m Run
25 KB swings
25 Sit-ups
25 Goblet squats
Friday April 1, 2011
A.M.R.A.P. in 15 mins.
9 Deadlifts
12 Push-ups
15 Box Jumps
Thursday March 31, 2011
Bench Press
A.M.R.A.P. in 20 mins.
200m Run
10 Med. Ball Cleans
15 Toes 2 Bar
Wednesday March 30, 2011
30-20-10 rep rounds of:
Burpees
Wall-ball
Pull-ups
Tuesday March 29, 2011
Back Squats
21-15-9
Sit-ups
KB swings
Dbl-unders
(42-30-18 dbls)
Monday March 28, 2011
"Buckles"
10 R.F.T.
8 Deadlifts
6 Power Cleans
4 Push-jerks
2 Back Squats
Friday March 25, 2011
Deadlifts
3 R.F.T.
400m Run
10 Push-jerks
10 Box jumps
Thursday March 24, 2011
A.M.R.A.P. in 20 min.
6 SDLHP's
12 Push-ups
18 KB swings
200m Run
Wednesday March 23, 2011
Presses
A.M.R.A.P. in 7 mins.
10 Squat Cleans
20 Sit-ups
Tuesday March 22, 2011
5 R.F.T.
200m Run
10 Box Jumps
10 Pull-ups
10 Wall-ball
10 Burpees
Monday March 21, 2011
Power Cleans
21-15-9
KB swings
Toes 2 bar
400m Run beginning each round
Friday March 18, 2011
3 R.F.T.
400m Run
20 Thrusters
20 KB swings
15 Pull-ups
10 Burpees
Thursday March 17, 2011
Bench Press
A.M.R.A.P. in 10 min.
30 Dbl-unders
15 Power Snatches
Wednesday March 16, 2011
800m Run
30 Push-press
30 Wall-ball
30 Pull-ups
30 Hang cleans
800m Run
Tuesday March 15, 2011
Back Squats
5 R.F.T.
200m Run
10 Burpees
15 Toes 2 Bar
Monday March 14, 2011
50 each:
KB swings, Push-ups,
Sit-ups, Squats
4 Deadlifts @ top of every min.
(225/155)
Friday March 11, 2011
Deadlifts
21-15-9
SDLHP's
OH Squats
Thursday March 10, 2011
2 min each exercise for max reps:
Wall-ball, Burpees,
Dbl-unders, Pull-ups,
Box jumps
Wednesday March 9, 2011
Presses
A.M.R.A.P. in 15 mins.
5 Power cleans
10 Push-ups
15 Sit-ups
Tuesday March 8, 2011
3 R.F.T.
400m Run
15 Squat Snatch
9 HSPU's
Monday March 7, 2011
Power Cleans
A.M.R.A.P. in 6 min.
10 KB swings
8 Box jumps
A.M.R.A.P. in 6 min.
10 Toes 2 bar
8 Burpees
Friday March 4, 2011
800m Run, 20 Push-ups, 20 Push-press
400m Run, 30 Push-ups, 30 Push-press
200m Run, 40 Push-ups, 40 Push-press
800m Run
Thursday March 3, 2011
Bench Press
3 R.F.T.
9 Deadlifts
12 Burpees
15 Wall-ball
Wednesday March 2, 2011
4 min. to perform each round
400m Run, Max reps Hang Cleans
400m Run, Max reps Push Jerks
400m Run, Max reps Pwr Cleans
400m Run, Max reps Clean & Jerk
Tuesday March 1, 2011
Squats
A.M.R.A.P. in 12 min.
5 HSPU's
10 Sit-ups
15 Med. Ball Cleans
Monday February 28, 2011
"Legal Drinking Age"
3 R.F.T.
21 reps each:
K2E, KB swings, Push-ups,
Dbl-unders, Box jumps,
Wall-ball, Lunges (each leg)
Friday February 25, 2011
Deadlifts
21-15-9
Power snatches
Push-ups
Pull-ups
400m Run after each rnd.
Thursday February 24, 2011
Muscle-up progressions
5 R.F.T.
30 OH weighted lunges
20 Burpees
Wednesday February 23, 2011
Presses
"Running Annie"
50-40-30-20-10
Dbl-unders, Sit-ups
200m Run before each rnd
Tuesday February 22, 2011
"Wittman"
7 R.F.T.
15 KB swings
15 Pwr Cleans
15 Box jumps
Monday February 21, 2011
Power Cleans
"Diane"
21-15-9
Deadlifts
HSPU's
Friday February 18, 2011
"HELEN"
3 R.F.T.
400m Run
21 KB swings
12 Pull-ups
Thursday February 17, 2011
Bench Press
A.M.R.A.P. in 6 min
7 Front squats
14 Push-ups
A.M.R.A.P. in 6 min
7 Toes 2 bar
14 Box jumps
Wednesday February 16, 2011
Double-unders
400m Run
5 R.F.T.
30 sit-ups
20 Wall-ball
then 400m Run
Tuesday February 15, 2011
Back Squats
3 R.F.T.
200m Run
10 Burpees
7 Power cleans
Monday February 14, 2011
Muscle-up Progressions
21 Deadlifts, 400m run
18 Deadlifts, 400m run
15 Deadlifts, 400m run
12 Deadlifts, 400m run
Friday February 11, 2011
Deadlifts
5 R.F.T.
10 Pull-ups
15 OH squats
Thursday February 10, 2011
50 each
Box jumps, KB swings
Sit-ups, Hang cleans,
Back extensions, Dbl-unders
+5 rope climbs
Wednesday February 9, 2011
21-15-9
SDLHP's
Wall-ball
Burpees
Tuesday February 8, 2011
AMRAP in 10 min.
50 Dbl-unders then
KB OH squats for reps
repeat dbl-unders once KB is dropped
then back to more OH reps
cash out 3 min KB swings
Monday February 7, 2011
Power cleans
AMRAP in 12 mins.
7 Deadlifts
7 Hang cleans
7 Front squats
7 Chest 2 OH
Thursday February 3, 2011
42-30-18 Dbl-unders
21-15-9 Burpees
Wednesday February 2, 2011
"Jack"
AMRAP in 20 min.
10 Push-press
10 KB swings
10 Box jumps
Tuesday February 1, 2011
"The Chief"
AMRAP in 3 min x 5 rnds.
3 Power cleans
6 Push-ups
9 Squats
Monday January 31, 2011
800m Run
9 Deadlifts, 18 Sit-ups
400m Run
15 Deadlifts, 30 Sit-ups
200m Run
21 Deadlifts, 42 Sit-ups
Friday January 28, 2011
6 R.F.T.
400m Run
25 Squats
15 KB swings
15 Puhs-ups
Thursday January 27, 2011
Max bench press
21-15-9
Hang Squat-cleans
Toes 2 bar
Wednesday January 26, 2011
25 KB swings(2pd/1.5pd)
21-15-9
OH squats, Wall-ball, Sit-ups
25 KB swings
Tuesday January 25, 2011
1 rep max back squat
10 mins. to complete
101 Push-press
3 burpee penalty each
time the bar is dropped.
Monday January 24, 2011
Max dbl-unders in 2 mins.
3 R.F.T.
400m Run
10 Deadlifts
20 Push-ups
Friday January 21, 2011
Max deadlift
3 R.F.T.
10 Ground 2 OH
15 Burpees
20 KB swings
Thursday January 20, 2011
3 min. each for reps
Row (cals), HSPU's
Hip xtensions, Goblet squats,
Sit-ups
Wednesday January 19, 2011
Max 1 Rep Press
5 R.F.T.
15 Pull-ups
20 SDLHP's
Tuesday January 18, 2011
3 R.F.T.
25 each
Wall-ball, K2E's,
Dbl-unders, Box jumps
Monday January 17, 2011
Power cleans
50-40-30-20-10
Walking lunges
Sit-ups
Friday January 14, 2011
"The Festive 40"
(40 each)
Push-ups, Squat-cleans
Box jumps, SDLHP's
Muscle snatch, Jumping squats
Thursday January 13, 2011
Bench Press
A.M.R.A.P. in 12 min.
5 Bodyweight Deadlifts
15 Wall-ball
Wednesday January 12, 2011
"Angie"
100 each
Pull-ups, Push-ups
Sit-ups, Squats
Tuesday January 11, 2011
Back Squats
5 R.F.T.
15 Burpees
10 KB swings
Monday January 10, 2011
"FRAN"
21-15-9
Thrusters
Pull-ups
Friday January 7, 2011
Deadlifts
21-18-15-12-9-6-3
Jumping squats
Russian twists
Dbl-unders
Thursday January 6, 2011
Tabata
Row
Push-ups
Sit-ups
KB swings
Wednesday January 5, 2011
Presses
3 R.F.T.
400m Run
15 Pull-ups
50 Squats
15 Pull-ups
Tuesday January 4, 2011
"Whitten"
5 R.F.T.
22 KB swings
22 Box jumps
400m Run
22 Burpees
22 Wall-ball
Monday January 3, 2011
Power Cleans
4 Rounds
30 sec each for max reps
Thrusters
SDLHP's
Push-ups
Thursday December 30, 2010
Bench Press
A.M.R.A.P. in 12 min
5 Snatches
10 Push-ups
15 Squats
Wednesday December 29, 2010
"Kelly"
5 RFT
400m run
30 Box jumps
30 Wall-ball
Tuesday December 28, 2010
Back squats
400m Run
21-15-9
Burpees, Pull-ups, Sit-ups
400m Run
Monday December 27, 2010
Deadlifts
A.M.R.A.P. in 15
10 Pwr Cleans
15 KB swings
5 HSPU's
Thursday December 23, 2010
6 R.F.T.
5 Burpees
10 Wall-ball
20 Dbl-unders
Wednesday December 22, 2010
Presses
A.M.R.A.P. in 15 min
200m Run
12 KB swings
10 Jumping lunges
8 Push-ups (release)
Tuesday December 21, 2010
5 R.F.T.
400m Run
30 Sit-ups
15 Deadlifts
Monday December 20, 2010
Power Cleans
2 min each exercise for max reps
Squats
HSPU's
Push-ups
Box jumps
Row (for distance)
Friday December 17, 2010
"Fight Gone Bad"
Thursday December 16, 2010
Bench Press
21-18-15-12-9-6
KB Swings
Dbl unders
Knees-2-elbows
Wednesday December 15, 2010
Pistols
A.M.R.A.P. in 15 min.
15 Pwr snatches
12 Push-ups
9 Sit-ups
Tuesday December 14, 2010
Back squats
5 R.F.T.
5 Deadlifts
10 Burpee bar jumps
Monday December 13, 2010
"Baseline Test"
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
then
max reps box jumps in 1 min.
Friday December 10, 2010
Deadlifts
A.M.R.A.P. in 12 min
7 Squat cleans
7 Push-ups
7 Sit-ups
Thursday December 9, 2010
7 rnds
every 3 min do
400m Run
12 toes 2 bar
Wednesday December 8, 2010
Presses
21-15-9
OH squats
Pull-ups
Tuesday December 7, 2010
"The Chief"
Max rounds in 3 min
3 pwr cleans
6 push-ups
9 squats
repeat for 5 rnds.
Monday December 6, 2010
Power cleans
"Death by Tabata"
20 sec deadlifts
20 sec burpees
total of 16 rounds
Friday December 3, 2010
"Badger"
3 R.F.T.
30 Squat-cleans
30 Pull-ups
800m Run
Thursday December 2, 2010
Bench Press
21-15-9
Burpees
KB swings
Dbl-unders
Wednesday December 1, 2010
Dble-unders
"Death By Thrusters"
1 rep for every corresponding min
until failure of the completed min.
Tuesday November 30, 2010
Back squats
5 rounds
1 min row for cals.
1 min push-ups for reps
1 min GH sit-ups for reps
1 min presses for reps
Monday November 29, 2010
Muscle-up progressions
6 R.F.T.
5 deadlifts
10 Box jumps
400m Run
Friday November 26, 2010
Deadlifts
7 R.F.T.
7 Ground 2 OH
7 Burpees
7 Pull-ups
Wednesday November 24, 2010
Presses
AMRAP in 20
20 Sit-ups
20 Goblet squats
200m Run
Tuesday November 23, 2010
4 R.F.T.
20 Hang cleans
15 Push-ups
10 SDLHP's
5 jumping squats each min.
Monday November 22, 2010
Pwr Cleans
15 Presses
15 Push-presses
15 Push-jerks
15 Push-presses
15 Presses
400m Run between each set
Friday November 19, 2010
Pistols
"In the Beginning"
7 R.F.T.
10 K2E's
20 Push-ups
30 Squats
Thursday November 18, 2010
Bench press
4 R.F.T.
50m Walking lunges
50 Sit-ups
Wednesday November 17, 2010
Muscle-up progressions
3 R.F.T.
800m Run
21 KB swings
21 Thrusters
21 Pull-ups
Tuesday November 16, 2010U
Back squats
21-15-9
SDHP's
Box jumps
Push-ups
Monday November 15, 2010
2-4-6-8-10 Power cleans
10-8-6-4-2 HSPU's
Friday November 12, 2010
Deadlifts
"Grace"
30 Clean & Jerks
Thursday November 11, 2010
"Lynne"
5 rounds for max reps
Bodyweight bench-press
Pull-ups
Wednesday November 10, 2010
Presses
3 R.F.T.
10 Bodyweight deadlifts
400m Run
Tuesday November 9, 2010
A.M.R.A.P. in 20 min
5 Thrusters
10 Burpees
15 Squats
200m Run
Monday November 8, 2010
Power cleans
30-25-20-15-10-5
KB swings
Sit-ups
Push-ups
Friday November 5, 2010
Muscle-up progressions
800m Run
60 Deadlifts
40 Snatches
20 OH squats
800m Run
Thursday November 4, 2010
Bench press
5 R.F.T.
7 Front squats
200m Run
14 Pull-ups
Wednesday November 3, 2010
Dbl-unders
4 rounds
1 min each exercise, 30 sec rest
Row
Burpees
Box jumps
Hip ext.
Tuesday November 2, 2010
Back squats
"Helen"
3 R.F.T.
400m Run
21 KB swings
12 Pull-ups
Monday November 1, 2010
HSPU's
800m Run
20 Push-press, 20 Push-ups
400m Run
30 Push-press, 30 Push-ups
200m Run
40 Push-press, 40 Push-ups
800m Run
Friday October 29, 2010
Deadlifts
A.M.R.A.P. in 20 min
10 G 2 OH
10 Push-ups
10 K 2 E's
Thursday October 28, 2010
Pistols
3 RFT
800m Run
30 Box jumps
30 Wall-ball
Wednesday October 27, 2010
Presses
3 RFT
15 Hang cleans
15 Burpees
Tuesday October 26, 2010
Muscle-up progressions
Run 400m then
2 rounds
30 Deadlifts
30 KB swings
30 Push-ups
then 400m Run
Monday October 25, 2010
Power cleans
4 rounds
500m Row
then
Max sit-ups in 2 minutes
Friday October 22, 2010
"Filthy Fifty"
Box jumps, Jumping Pull-ups, KB swings,
Walking lunges, K2E's, Push-press,
Back extensions, Wall-ball, Burpees, Dbl-unders
(50 of each)
Thursday October 21, 2010
Strength:
Bench press
21-18-15-12-9-6-3
Dbl-unders
Ab-mat sit-ups
200m Run between each set
Wednesday October 20, 2010
Skill:
Dbl-unders
4 rnds for total reps:
1 min Hang cleans
1 min Front squats
1 min Push-press
1 min rest then repeat
Tuesday October 19, 2010
Strength:
Back Squats
21-15-9
HSPU's
Pull-ups
Monday October 18, 2010
Skill work:
Muscle-up progressions
A.M.R.A.P. in 15 min.
200m Run
10 KB swings
10 Russian twists
10 Box jumps
Friday October 15, 2010
Strength:
Deadlifts
"Fran"
21-15-9
Thrusters
Pull-ups
Thursday October 14, 2010
21-18-15-12-9-6-3
KB swings
Knees 2 elbows
Dbl-unders
Wednesday October 13, 2010
Strength:
Presses
500m Row
800m Sprint
(rest 5 and repeat for 2 rds)
Tuesday October 12, 2010
2 R.F.T.
800m Run
25 SDLHP's
15 OH Squats
cash out 100 ab-mat sit-ups
Monday October 11, 2010
Strength:
Pwr Cleans
2 min each exercise for max reps x2 rounds
Wall-ball
Burpees
Pull-ups
Dbl-unders
Friday October 8, 2010
10 R.F.T.
15 Deadlifts
15 Push-ups
Thursday October 7, 2010
21-15-9
Wall-ball
Lunges
then
400m Run
Wednesday October 6, 2010
"Nancy"
5 R.F.T.
400m Run
15 OH squats
Tuesday October 5, 2010
"Elizabeth"
21-15-9
Squat cleans
Ring dips
Monday October 4, 2010
"Jack"
A.M.R.A.P. in 20 min
10 Push-press
10 KB swings
10 Box jumps
Friday October 1, 2010
"Fight Gone Bad"
Wall-ball
SDLHP's
Box Jumps
Push-press
Row
Thursday September 30, 2010
400m Run
3 rounds:
15 Pwr snatches
35 Dbl-unders
then
400m Run
Wednesday September 29, 2010
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Tuesday September 28, 2010
Max reps in 5 min x 3 rounds:
10 Deadlifts
10 Burpees
Monday September 27, 2010
25 Walking lunges
20 Pull-ups
50 Box jumps
20 Dbl-unders
25 Ring dips
20 K2E
30 KB swings
30 Sit-ups
20 Hang squat cleans
25 Back extensions
30 Wall-ball
3 Rope climbs
Friday September 24, 2010
2 min each for max reps
Pwr Cleans
Push-jerk
KB swings
Burpees
Pull-ups
Thursday September 23, 2010
A.M.R.A.P. in 20 min
400m Run
25 Wall-ball
Wednesday September 22, 2010
3 R.F.T.
800m Run
20 Pull-ups
15 Box jumps
Tuesday September 21, 2010
5 R.F.T.
7 Deadlifts
14 Push-ups
21 Air squats
Monday September 20, 2010
5 R.F.T.
10 KB snatches
15 Burpees
200m Run
Friday September 17, 2010
Strength:
OH squats 3x3
75 KB swings
75 Box jumps
75 Lunges
75 Sit-ups
4 Jumping squats @ top of each min
20 min time limit
Thursday September 16, 2010
Strength:
Squat cleans 5x1
AMRAP in 20 min
5 Push-press
10 Push-ups
15 Goblet squats
Wednesday September 15, 2010
Strength:
Gymnastic skills
"Helen"
3 R.F.T.
400m Run
21 KB swings
12 Pull-ups
Tuesday September 14, 2010
Strength:
Weighted Pull-ups
3 R.F.T.
800m Run
30 Hang squat cleans
30 Burpees
Monday September 13, 2010
Strength:
Ring Push-ups
(3) 3 min AMRAP for reps
Deadlifts(135/95)
Thrusters
Pwr Cleans
Friday September 10, 2010
"Tabata"
Pull-ups
Push-ups
Sit-ups
Squats
Thursday September 9, 2010
Strength:
Bench Press 3x3
21-15-9
Wall-ball
KB swings
Box jumps
Wednesday September 8, 2010
Strength:
Gymnastic skills
3 R.F.T.
25m walking weighted lunge
175m weighted sprint
15 Burpees
Tuesday September 7, 2010
Strength:
Deadlifts 3x3
5 R.F.T.
5 Hang squat cleans
15 Push-ups
Saturday September 4, 2010
3 R.F.T.
400m Run
10 Pwr cleans
20 Burpees
Friday September 3, 2010
Strength:
OH squats 3x3
800m Run, 9 deadlifts, 18 sit-ups
400m Run, 15 deadlifts, 30 sit-ups
200m Run, 21 deadlifts, 42 sit-ups
Thursday September 2, 2010
Strength:
Squat-cleans 5x1
"Cindy"
A.M.R.A.P. in 20 min
5 Pull-ups
10 Push-ups
15 Squats
Wednesday September 1, 2010
Strength:
Ropes/Rings/Muscle-ups
5 R.F.T.
10 Push-press
20 Box jumps
200m Run