Thursday, April 16, 2015

Today's Workout:
A. In teams of 2, complete the following for time:
60 DB/KB Snatches (70/50 lbs)
30 Wall Balls (each)
30 Double-Unders (each)
40 DB/KB Snatches (70/50 lbs)
30 Wall Balls (each)
30 Double-Unders (each)
20 DB/KB Snatches (70/50 lbs)
30 Wall Balls (each)
30 Double-Unders (each)

DB/KB MUST be controlled to the floor for the rep to count.
Wall Ball: 20/14 lbs to 10 feet

B. Three sets of:
Banded Good Mornings x 10-12 reps @ 30X1
Rest 90 seconds
Supinated Ring Rows x 10-12 @ 20X1
Rest 90 seconds
GHD Hip Extensions x 15 reps
Rest 90 seconds

Wednesday, April 15, 2015

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps
Rest as needed

Work on getting your front foot through and into perfect position.

Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed, but no more than 2-minutes.

B. Every minute on the minute for 24 minutes (8 sets):
Minute 1- Assault Bike x 12/10 Calories
Minute 2- Bar Muscle Ups x Max reps in 30 seconds
Minute 3- Dumbbell Burpee Box Step Overs x 6-10 reps

*No Bar Muscle-Up, sub Strict Chest to Bar Pull-ups.

Tuesday, April 14, 2015

Today's Workout:
A. Every 90 seconds, for 9 minutes, complete (6 sets):
Full Clean x 1 rep @ 80-90%

B. Every 90 seconds for 9 minutes, complete (6 sets):
Front Squat x 3 reps @ 20X1

Build in load each set.

C. As many rounds and reps as possible in 5 minutes, of:
Double Unders x 30 reps
Ring Dips x 10 reps

Rest 3 minutes, then…

As many rounds and reps as possible in 5 minutes, of:
15 Thrusters** (95/65 lbs)
15/10 Calories on the Rower

Rest 3 minutes and then repeat.

Monday, April 13, 2015

Today's Workout:
A. Every 2 minutes, for 12 minutes, of:
2 x (Snatch Grip Push Press + Overhead Squats)

B. Every 2 minutes, for 12 minutes, complete (6 sets):
Below Knee Hang Snatch x 1 rep + Snatch x 1 rep

Build in load over the course of the six sets.

C. Complete as many reps as possible in 10 minutes, of:
Row 1000m

Then in the remaining time complete as many reps as possible...
Shoulder to Overhead (135/95 lbs) x 10 reps
Burpees Over Bar x 10 reps

Saturday, April 11, 2015

Today's Workout:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs to 10 ft)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, April 10, 2015

Today's Workout:
A. Every minute, on the minute, for 4 minutes:
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 55% x 3 reps
*Set 3 – 65% x 2 reps
*Set 4 – 80% x 1 rep

And then …

Every 2 minutes for 8 minutes:
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 99+% x 1 rep
*Set 8 – 90% x 2 reps

B. 3 rounds for time, of:
5 Thrusters (135/95 lbs)
20 Handstand Push-ups
40 Double-Unders

Thursday, April 9, 2015

Today's Workout:
A. Five sets of:
Deadlift x 6 reps
Rest 2 minutes

Build load over the course of the five sets.

B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar