Saturday 8-31-13

"Hotshots"
6 Rounds
30 Air Squats
19 Power Cleans
7 Strict Pull ups
400 M Run

Friday 8-30-13

15 min to establish a 1rm snatch

5 min transition

EMOM 10 min
3 snatches @ 75% of your 1rm

Thursday 8-29-13

21-15-9-15-21
Thruster (95#/55#)
Ring dip

Wednesday 8-28-13

3-3-3-3-3
Clean from blocks
   * bar should be at pockets
   

Tuesday 9-24-13

10 Minute AMRAP:
200 Meter Sprint
10 Back Squats (225#/135#)

Tuesday 8-27-13

"Falkel"
25 min AMRAP
8 HSPU
8 box jumps
1rope climb

Monday 8-25-13

21-15-9
Squat clean (115#/75#)
Toes to bar

Saturday 8-24-13

FOR TIME
1 Burpee Pull up
10 KB Swings (80#/62#)
2 Burpee Pull ups
9 KB Swings
3 Burpee Pull ups
8 KB Swings
4 Burpee Pull ups
7 KB Swings
5 Burpee Pull ups
6 KB Swings
6 Burpee Pull ups
5 KB Swings
7 Burpee Pull ups
4 KB Swings
8 Burpee Pull ups
3 KB Swings
9 Burpee Pull ups
2 KB Swings
10 Burpee Pull ups
1 KB Swing

Friday 8-23-13

CLEAN COMPLEX

Power Clean + Hanging Squat Clean + Split Jerk

Thursday 8-22-13

"HELEN"

3 Rounds

400 M Run

21 KB Swings (53#35#)

12 Pull ups 

Wednesday 8-21-13

SNATCH COMPLEX

1-1-1-1-1

Power Snatch + Hanging Squat Snatch + Overhead Squat

Tuesday 8-20-13

5 Min AMRAP
10 dead lift (315#/225# or 60 % or your 1RM)
200 Meter sprint

3 min rest

5 mim AMRAP
10 Deadlifts (225#/135#)
200 Meter sprint

2 min rest

5 min AMRAP
10 deadlift (135#/95#)
200 Meter sprint

Monday 8-19-13

10 MIN AMRAP
50 double unders
5 Front Squats (225#/135# or 61% of your 1RM)

Then...

10 Min to find your max height box jump

Saturday 8-17-13

"Karen"
150 Wall Balls (20#/14#)

Friday 8-16-13

30 Min. EMOM 
Station 1:150 meter row
Station 2: 12 KB swings (70#/53#)
Station 3: max effort push ups
   * your score is the total number of push-ups you complete in the 30 min

Thursday 8-15-13

15 Min. AMRAP
1 Rope Climb
2 Bar Muscle Ups (sub: 4 chest to bar pull ups, 4 ring dips)
30 Burpees
40 Air Squats

Wednesday 8-14-13

Overhead Squat
5-5-5-5-5

Then...

Behind the neck snatch grip Push Press
5-5-5-5-5

Tuesday 8-13-13

Coast Range Mile

Farmer's carry 2 KB (80#/62#) 1 mile.

Monday 8-12-13

3 Rounds
Run 400 meters
12 Deadlift (165#/115#)
6 Power Cleans (165#/115#)
3 Shoulder to Overhead (165#/115#)

Saturday 8-10-13

EMOM 20 MIN
ODD: 3 Squat snatch (185#/125#)
EVEN: 6 Toes 2 Bar

Friday 8-9-13

"Annie"
50-40-30-20-10
Double unders
Sit ups

Thursday 8-8-13

12 Min AMRAP
Row 200 Meters
20 Push ups
Run 400 Meters
40 Air Squats
Max Reps Clean and Jerk (185#/125#)

     * your score is the total # of clean and jerks you get

Wednesday 8-7-13

6 Rounds
200 M Sprint
5 Muscle ups
10 KB Swings (80#/62#)
5 Thrusters (135#/95#) 

Tuesday 8-6-13

Front Squat
5-5-5-5-5

Barbell Lunge
10-10-10-10-10

Monday 8-5-13

15-12-9
Hanging power snatch (115#/85#)
Overhead squat
Box Jump (24"/20")

Saturday 8-3-13

POWER CLEAN
5-5-5-5-5

THEN...

BULGARIAN SPLIT SQUAT
10-10-10-10-10

     * 10 reps each leg, so 20 total per set
     * Pick a weight and stick with that weight for all 5 sets of 10
     * The weight should feel heavy, but you are able to maintain perfect form

Friday 8-2-13

5 MIN AMRAP
20 HSPUS
Max Calorie Row

2 min rest

5 MIN AMRAP
800 Meter Run
Max rep DL (225#/135#)

2 min rest

5 MIN AMRAP
100 Du's (300 singles)
Max reps CTB Pull ups

    * your score is the total number of calories, dead lifts, and CTB pull ups combined