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