7-20-15

Power Clean 3-3-3-3-3

5 rounds for time
10 Power Clean (95/65)
400 meter Run

Thursday, July 2nd, 2015:

20 minute AMRAP
15 Kettlebell Swings (53/35)
15 Hand Release Push Ups
.75 mile Bike

Plank Hold 3 x 45-60 seconds

Friday, June 19th, 2015:

5 rounds for time 
100 meter Swim 
1:00 minute Plank Hold 
10 Burpees 

Tuesday, June 16th, 2015:

21-15-9
Pull Ups 
Hand Release Push Ups

Rest 1 Minute

15-12-9
Pull Ups
Hand Release Push Ups

Rest 1 minute

12-9-6
Pull Ups
Hand Release Push Ups 

Friday, June 12th, 2015:

3 rounds for time 
25 kettlebell swings (53/35)
25 burpees 

Rest 3 minutes 

Plank Hold 3 x 45-60 seconds w/ 60 sec rests

Thursday, June 11th, 2015:

Swim Intervals
3 x 100 meter freestyle w/ 90 second rest
2 x 50 meter freestyle w/ 30 second rest
3 x 100 meter freestyle w/ 90 second rest

Monday, June 8th, 2015:

5 rounds for time 
20 calorie Row 
20 Push Ups 

Post workout heavy single Power Clean (10 min cap) 

Wednesday, June 3rd, 2015:

20 minute AMRAP 
400m Run 
40 Air Squats 
4 Rope Climbs (sub 8 half climbs or 10 pull ups) 

Friday, May 22nd, 2015:

Back Squat 7-7-7-7-7

Thursday, May 21st, 2015:

Row Intervals 
5 x 500s w/ 90 sec rests between sets 

Tuesday, May 19th, 2015:

21-15-9-6-3
Bar Dips
Deadlifts (165#)
Pull Ups 

Wednesday, May 13th, 2015:

20 minute AMRAP
.75 mile Bike 
20 Wall Balls (20/14) 

Tuesday, May 12th, 2015:

4 rounds for time
25 calorie row / 400 meter run 
16 pull ups
9 deficit hand release push ups 

Monday, May 11th, 2015:

"Grace"

For time
30 Clean and Jerk (135/75) 

Tuesday, April 28th, 2015:

10 min EMOM
Even - 5-7 Strict Pull Ups
Odd  - Banded Overhead Mobility

Every 2 min for 10 min 
250 meter Row
5 Shoulder to Overhead (115/75)

Monday, April 20th, 2015:

Skills:

3 sets of
5 High Box Jumps 
7 Parallette Push Ups


Conditioning:

5 rounds each for time
400 meter Run or Row
Max Bench Press (70% Bodyweight) 

Wednesday, April 15th, 2015:

Skills: 

5 sets 
3 Push Press + 3 Push Jerks 

30 second Weighted Plank Hold b/w sets


Conditioning:

Every 2 min for 10 min
250 meter Row 
5 Power Snatches (70% of 1 Rep Max) 

Monday, April 13th, 2015:

Skills:

Strict Pull Ups - Test Max Reps (*No Band / Blue Band)
*no band, there is no set amount of reps you need so don't stress over only getting a few reps if you aren't using a band 
This is a test we will retest

Conditioning:

20 minute AMRAP 
400 meter Run 
Max effort Pull Ups (Blue/Green) 
* score is total pull ups completed 

Wednesday, April 8th, 2015:

Warm Up:

2 Rounds of 

200 meter Row

15 Perfect Air Squats 

15 meter Walking Arm Circles 

15 Field-goal Posts 

Skills:

10 minute EMOM 

Even - 2 Power Snatch + 2 Overhead Squat

Odd  - Squat Therapy 

Conditioning:

5 Rounds for time 

10 Shoulder to Overhead (115/75)

10 Dumbbell Snatch per arm (50/20)

10 Toes to Bar / Knees to Elbows 

Cool Down:

Banded Overhead - 1 min / side 

Kettle Bell Arm Bar - 2 x 3 reps / side

Monday, April 6th, 2015:

Warm Up:

3 rounds of 

10 Shoulder Pass Through's

10 Good Mornings

20 second Hang from Pull Up Bar 

Skills:

3 Rounds of

8 Parallette Push Ups 

30 second Weighted Plank Hold 

Conditioning:

For time

30 Calorie Row 

30 Hang Cleans (95/55)

20 Calorie Row 

20 Hang Cleans (95/55)

10 Calorie Row 

10 Hang Cleans (95/55) 

Cool Down:

Wrist mobility w/ voodoo band - 1 min / side 

Foam roll Lats - 2 min / side 

Ankle mobility w/ KB - 1 min / side 

Thursday, April 2nd, 2015:

Warm Up:

Row 500 meters

3 Rounds

10 Shoulder Pass Through’s

10 Push Ups

10 Good Mornings

Conditioning:

5 Rounds for time:

10 Bench Press (165/75)

20 Ab-mat Sit Ups

Skills:

15-13-11-9-7-5-3

Hollow Rocks

Arch Rocks

Cool Down:

Upward Dog – 1 min

Chest Stretch – 1 min / side

Banded Triceps – 2 min / side

Tuesday, March 31st, 2015:

Warm Up:

2 rounds

200 meter Run

5 Burpees

10 Hollow to Open

Skills:

3 Rounds

6 Strict Pull Ups

6 Overhead Plate Squats

Lift:

6 min EMOM

1 Clean Grip Deadlift + 1 Clean High Pull + 1 Full Clean

Conditioning:

100 Kettlebell Swings for time (53/35)

Cool Down:

Foam Roll Lats – 2 min / side

Banded Overhead – 2 min / side

Thursday, March 26th, 2015:

AMRAP 8 minutes 
HSPU or Push ups and Power Cleans (185 /125 or scaled 135/75) 

The Rep scheme:

3 PU / HSPU
3 Power Cleans
6 PU / HSPU
3 Power Cleans
9 PU / HSPU
6 Power Cleans
12 PU / HSPU
6 Power Cleans
15 PU / HSPU
6 Power Cleans
18 PU / HSPU
9 Power Cleans
21 PU / HSPU 
9 Power Cleans
24 PU / HSPU
9 Power Cleans 
...


Weighted Plank Hold 3 x :30
V-Ups 3 x 20-25 

Smash and Floss Hamstring x 2 min per side
Banded Overhead x 2 min per side
Foam Roll Lats x 2 min per side

Tuesday, March 24th, 2015:

Back Squat 3 reps on the minute for 10 minutes (75-80%) 

5 rounds for time
50 Double Unders (100 Singles) 
5 Deadlifts (255/115) 

Foam Roll Legs - 3 min each leg
Couch Stretch - 2 min per leg 
Plantar Mobikization - 2 min per leg 

Monday, March 23rd, 2015:

Strict Pull Ups x 3 max effort sets

For time:

50 cal Row

50 Box Jumps (24")

25 Power Cleans (135/75)

25 Burpees Over Bar 

Foam Roll Lats - 2 min per side

Banded Overhead - 2 min per side 

Wrist stretch - 2-3 minutes 

Friday, March 20th, 2015:

20 minute AMRAP 

400 meter Run 

10 Knees to Elbows 

10 Snatches (95/55) 

Power Snatch 2 reps on the minute for 10 minutes 

Glute stretch on wall - 2 min per side

Banded calf stretch - 2 min per side 

Upward dog - 2 minutes 

Wednesday, March 18th, 2015:

Back Squat 5-5-5-5-5 

Spend 10 minutes practicing Ring Dips 

21-15-9 reps for time 

Kettlebell Swings (70/53) 

Hand Release Push Ups 

Pec Stretch - 2 min per side 

Foam Roll Legs - 2 min per side 

Squat Hold - 3-4 minutes

Tuesday, March 17th, 2015:

15 minute EMOM 

Minute 1 - 10-15 Burpees 

Minute 2 -  20 Ab-mat Sit Ups 

Minute 3 - 10-15 Box Jumps (24/20") 

Row Intervals 

3 sets x (500/400) meters, rest 90 seconds 

Couch Stretch - 2 min per side 

Lacrosse Ball Calves - 2 min per side 

Banded Tricep - 2 min per side 

Monday, March 16th, 2015:

"Jackie" 

For time:

1,000 meter Row 

50 Thrusters (45/35)

30 Pull Ups 

3 sets 

Pull Ups max effort (Dad no band/ Mom blue band) 

Banded Overhead - 2 min per side 

Foam Roll Lats - 2 min per side 

Wrist Stretch - 2-3 minutes 

Friday, March 13th, 2015:

8 minute AMRAP 
10 deadlifts (135/95)
15 box jumps (24/20)
15 deadlifts (185/115)
15 box jumps 
20 deadlifts (225/155) 
15 box jumps 
25 deadlifts (275/185) 
15 box jumps 
30 deadlifts (315/225)
15 box jumps
AMRAP deadlifts (265/255) 

Power Clean post WOD heavy single 
(10 min cap) 

Floss hamstrings w/ lax ball - 2 min per side 
Split practice - 2 min per leg 

Thursday, March 12th, 2015:

Rest Day 

knee voodoo band - 2 min per side 
double lax ball low back - 2 min 
lax ball calf - 2 min per side 

Wednesday, March 11th, 2015:

5 rounds for time 
15 wall balls (20/14)
15 pull ups 

foam roll lats - 2 min per side 
wrist mobility w/ voodoo band - 2 min per arm 
banded overhead - 2 min per side

Tuesday, March 10th, 2015:

15 minute AMRAP 
30 jumping lunges
30 kettlebell swings (53/35)
30 push ups 

Power Snatch post WOD heavy single 
(10 min cap)

squat hold - 4 minutes (hold poll if needed) 
plantar mobilization - 2 min per side 
banded ankle mobility - 2 min per side 

Monday, March 9th, 2015:

For time 
30 cal row 
30 burpees 
rest 1 minute 
20 cal row
20 burpees 
rest 1 minute 
10 cal row 
10 burpees 

foam roll quads and ITB - 3 min per side 
couch stretch - 2 min per side 

Friday, March 6th, 2015:

5 rounds for time
400 meter run
20 dumbbell push press (35/20)
10 power cleans (135/95)

Snatch post WOD heavy single

Thursday, March 5th, 2015:

Rest Day

Wednesday, March 4th, 2015:

21-15-9 
Kettlebell Swings (70/53) 
Burpee Box Jump Overs (24/20")

5 sets 
10-15 Dumbbell Single Arm Rows  

Tuesday, March 3rd, 2015:

"Cindy" 
20 minute AMRAP 
5 Pull Ups 
10 Push Ups 
15 Air Squats 

Monday, March 2nd, 2015:

9 minute AMRAP 
15 Hanging Knee Raises 
10 Deadlifts (85/55) 
5 Snatches (85/55) 

Emmediately afterwards… 

1 rep max Clean and Jerk
6 minute time cap

2/23/15

AMRAP 12 of:
50 DU (or 100 singles) 
20 KBS (70/53)
7 Jerks (185/135)

Saturday, February 14th, 2015:

Clean 3-3-3-3-3

Clean 3 reps on the minute for 10 minutes
(This should be heavy, but light enough for good form)

21-18-15-12-9
Power Clean (135/95)
Toes to Bar
Box Jump (30/24)

Friday, February 13th, 2015:

Strict Shoulder Press 5-5-5-5-5 

3 rounds for time 
25 Kettlebell Swings (70/53 lbs) 
25 Burpees 

Thursday, February 12th, 2015:

Rest Day

Wednesday, February 11th, 2015:

Back Squat 5-5-5-5-5

Row Intervals
5 x 500 meters (alternate w/ partner or 1:1 work to rest ratio)

Tuesday, February 10th, 2015:

Snatch 3-3-3-3-3 

Snatch 3 reps on the minute for 10 minutes (60% of 1RM) 

For Time 
21-15-9 Dumbbell Snatches (50/20 lbs) 
9-7-5 Muscle Ups (sub 21-15-9 Pull Ups) 

Monday, February 9th, 2015:

Deadlift 5-5-5-5-5

10 minute AMRAP
5 Shoulder to Overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20")

Wednesday, February 4th, 2015:

3 rounds for time 

21 Abmat Sit Ups 

15 Power Snatches (95/65)

9 Bar Facing Burpees

Tuesday, February 3rd, 2015:

For Time:
75 Kettlebell Swings (53/35 lbs)
Run 1 Mile 
75 Kettlebell Swings (53/35 lbs) 

Monday, February 2nd, 2015:

10-9-8-7-6-5-4-3-2-1 reps for time 
Shoulder to Overhead (155/105) 
Chest to Bar Pull Ups 

Mobility work for 20 minutes 

Friday, January 31st, 2015:

Back Squat 10-10-10-10-10

Friday, January 30th, 2015:

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Thursday, January 29th, 2015:

Rest Day

Wednesday, January 28th, 2015:

Complete as many rounds as possible in 12 minutes of:
35/20-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent

* substitute 5 pull ups for the 1 rope climb 

Tuesday, January 27th, 2015:

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 24/20"-inch box
185/115lb. push jerks, 5 reps

*scale weight as needed

Monday, January 26th, 2015:

5 rounds for time
250 meter Row 
5 Bench Press (225/155) 

Rest 5 Minutes 

5 rounds for time
5 Muscle Ups 
5 Parallette Handstand Push Ups 

* scale weight and movements as needed 
* sub 10 pull ups for muscle ups and 10 hand release push ups for PHSPU 

Saturday, January 24, 2015:

"Helen" 

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Friday, January 22nd, 2015:

"Grace"
30 Clean and Jerks (135/95)

Wednesday, January 21st, 2015:

Chest to Bar Pull Up Ladder 

Rest 5 Minutes 

Burpee Ladder


For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Tuesday, January 20th, 2015:

Deadlift 1-1-1-1-1-1-1


Extra Work: 

Double Tabata Row 
8 rounds of 
40 sec on / 20 sec off 

Monday, January 19th, 2015:

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder


For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. 

* scale ring push ups to deficit hand release push ups if needed. Scale squat weight as needed. 

Sunday, January 18th, 2015:

Rest Day

Saturday, January 17th, 2015:

Run 1 Mile for time 

Friday, January 16th, 2015:

5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards

* scale the above reps sand weight as needed

Thursday, January 15th, 2015:

Rest Day

Wednesday, January 14th, 2015:

Ring Dip Ladder or Regular Dips

Rest 5 minutes 

3/4 bodyweight Hang Power Clean Ladder 

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. 

* scale weight for hang power cleans as needed. Use half of body weight if 3/4 is unrealistic. 


Extra Work: 

3 sets (not timed) 
1 minute plank hold 
20 ab-mat sit ups 

Tuesday, January 13th, 2015:

"Fran" 

21-15-9 reps for time 
Thrusters (95/65) 
Pull Ups 


Extra Work:

Practice one of the following for 10-15 minutes 
- Handstand Holds 
- Rope Climbs
- Ring Dips 

Monday, January 12th, 2015:

3 rounds for time 
50 Calorie Row 
150 Double Unders 
50 Walking Lunges 

* sub 300 single unders or 15 burpees for double unders
* sub 800 meter run for 50 cal row 


Extra Work:

Front Squat 3-3-3-3-3 

Sunday, January 11th, 2015:

Rest Day

Saturday, January 10th, 2014:

Barbell Turkish Get Up 1-1-1-1-1-1-1 


Extra Work:

Row Intervals 
7 rounds
:30 on / 2:30 off

* these intervals should be FAST 
* sub running if you don't have a rower 

Friday, January 9th, 2014:

In front of a clock set for 12 minutes with a 135-lb(95-lb). barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks


Extra Work:

Practice Ring Dips 

* if you cant do a ring dip, try holding with arms extended 

Thursday, January 8th, 2015:

Rest Day

Wednesday, January 7th, 2014:

Split Jerk 5-5-5-5-5 


Extra Work:

Deadlift Heaviest set of 4 reps 

Tuesday, January 6th, 2015:

For Time: 
1,000 meter Row 
50 dumbbell snatches (35/15) 
750 meter row 
35 dumbbell snatches (35/15) 
500 meter row 
20 dumbbell snatches (35/15) 

Extra Work: 

4 Power Snatch on the minute for 10 minutes 
(50-60% of 1RM) 

Monday, January 5th, 2015:

20 minute AMRAP 
10 Chest to Bar Pull Ups 
20 Back Squats (95/65) 
30 Double Unders 


Extra Work:

Back Squat 5-5-5-5-5