4 rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Push Press (35lbs/ 25lbs.)
10 Box Jumps (24″/18″)
Saturday, April 30, 2011
Friday, April 29, 2011
Friday, April 29th, 2011
Workout of the Day
Five sets of:
Walking Lunges with Dumbbells x 24 steps @ 1010
(weights should be heavy – a challenge to finish all 24 steps)
Rest 30 seconds
Rope Climbs x 1-2 reps
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 30 seconds
Double-Unders x 30-50 reps
Rest 30 seconds
Five sets of:
Walking Lunges with Dumbbells x 24 steps @ 1010
(weights should be heavy – a challenge to finish all 24 steps)
Rest 30 seconds
Rope Climbs x 1-2 reps
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 30 seconds
Double-Unders x 30-50 reps
Rest 30 seconds
Thursday, April 28, 2011
Thursday, April 28th, 2011
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Heavy Waiter’s Walk x 30-45 seconds
(use the heaviest kettlebells or dumbbells you can clean and push press – keep your lats engaged and belly tight, and finally – be safe bringing them down)
Rest 3 minutes;
In three minutes, sprint 400 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Heavy Waiter’s Walk x 30-45 seconds
(use the heaviest kettlebells or dumbbells you can clean and push press – keep your lats engaged and belly tight, and finally – be safe bringing them down)
Rest 3 minutes;
In three minutes, sprint 400 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.
Wednesday, April 27, 2011
Tuesday, April 26, 2011
Tuesday, April 26th, 2011
Workout of the Day
Five sets of:
Overhead Squat x 3 reps
Rest 30 seconds
Weighted Pull-Up x 3 reps
Rest 3 minutes;
Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps
Five sets of:
Overhead Squat x 3 reps
Rest 30 seconds
Weighted Pull-Up x 3 reps
Rest 3 minutes;
Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps
Monday, April 25, 2011
Monday, April 25th, 2011
Workout of the Day
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps
Saturday, April 23, 2011
Saturday, April 23rd, 2011
Complete as many rounds and reps as possible in 20 minutes of:
Goblet Squats x 10 reps
Kettlebell Swings x 15 reps
Anchored Sit-Ups x 20 reps
Goblet Squats x 10 reps
Kettlebell Swings x 15 reps
Anchored Sit-Ups x 20 reps
Friday, April 22, 2011
Friday, April 22nd, 2011
Five rounds for time of:
225/155 lb. Deadlift x 10 reps
Push-Ups x 15 reps
Anchored Sit-Ups x 20 reps
Run 400 Meters
225/155 lb. Deadlift x 10 reps
Push-Ups x 15 reps
Anchored Sit-Ups x 20 reps
Run 400 Meters
Thursday, April 21, 2011
Thursday, April 21, 2011
In 12-15 minutes, build to a heavy Power Clean;
and then,
Three sets of:
145/100 lb. Power Clean x 5 reps
Rest 10-15 seconds
Toes to Bar x 10 reps
Rest 10-15 seconds
Wall Ball x 15 reps
Rest 60 seconds;
Three rounds for time of:
Row 500 Meters
15 Burpees
and then,
Three sets of:
145/100 lb. Power Clean x 5 reps
Rest 10-15 seconds
Toes to Bar x 10 reps
Rest 10-15 seconds
Wall Ball x 15 reps
Rest 60 seconds;
Three rounds for time of:
Row 500 Meters
15 Burpees
Wednesday, April 20, 2011
Wednesday, April 20th, 2011
Workout of the Day
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 20 seconds
Toes to Bar x 10 reps @ 1010
Rest 3 minutes;
and then,
For time:
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 20 seconds
Toes to Bar x 10 reps @ 1010
Rest 3 minutes;
and then,
For time:
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups
Tuesday, April 19, 2011
Tuesday, April 19th, 2011
Workout of the Day
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 90 seconds;
and then,
In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 90 seconds;
and then,
In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)
Monday, April 18, 2011
Monday, April 18th, 2011
Workout of the Day
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Power Clean x 10 reps
135/95 lb. Thruster x 5 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then:
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Power Clean x 10 reps
135/95 lb. Thruster x 5 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then:
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups
Friday, April 15, 2011
Friday April 15th, 2011
Take 15 minutes to work up to a heavy Split Jerk;
and then,
As many rounds as possible in 15 minutes of:
Push Press x 10 reps
Box Jumps x 20 reps
Run 200 Meters
and then,
As many rounds as possible in 15 minutes of:
Push Press x 10 reps
Box Jumps x 20 reps
Run 200 Meters
Thursday, April 14, 2011
Thursday, April 14th, 2011
Workout of the Day
Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 10-15 seconds
Tall Box Jumps x 6-8 reps
(as tall as you can handle for 6-8 reps, pause and reset your feet at the bottom of each)
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 2-3 minutes;
and then,
Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)
Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 10-15 seconds
Tall Box Jumps x 6-8 reps
(as tall as you can handle for 6-8 reps, pause and reset your feet at the bottom of each)
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 2-3 minutes;
and then,
Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)
Wednesday, April 13th, 2011
3 sets:
Overhead Squat x8-10 reps
rest 10-15 sec
Dips x 10
Rest 3 min
3 Sets:
Row 300m
10 burpees
rest 3 min.
Overhead Squat x8-10 reps
rest 10-15 sec
Dips x 10
Rest 3 min
3 Sets:
Row 300m
10 burpees
rest 3 min.
Tuesday, April 12, 2011
Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 11X1
(strict press twice as heavy as you can, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position )
Rest 15 seconds
Side Plank x 45 seconds each side
Rest 2-3 minutes;
and then,
Perform 7 thrusters and 3 burpees on the minute, every minute, for ten minutes.
A coach will select your weight.
Shoulder Press x 2 reps + Push Press x Max Reps @ 11X1
(strict press twice as heavy as you can, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position )
Rest 15 seconds
Side Plank x 45 seconds each side
Rest 2-3 minutes;
and then,
Perform 7 thrusters and 3 burpees on the minute, every minute, for ten minutes.
A coach will select your weight.
Monday, April 11, 2011
Monday, April 11th. 2011
Workout of the Day
Four sets of:
Deadlift x 4-5 reps @ 2111
Rest 15 seconds
60 Seconds of Double-Unders
Rest 3 Minutes
Benchmark!!!
"Helen"
3 Rounds for time of
400m run
21 Kettle bell swings w/ 55 lbs
12 Pull Ups.
Four sets of:
Deadlift x 4-5 reps @ 2111
Rest 15 seconds
60 Seconds of Double-Unders
Rest 3 Minutes
Benchmark!!!
"Helen"
3 Rounds for time of
400m run
21 Kettle bell swings w/ 55 lbs
12 Pull Ups.
Saturday, April 9, 2011
Saturday, April 9th, 2011
For time:
12 Tire Flips
Run 200m
10 Tire Flips
Run 400m
8 Tire Flips
Run 800m
6 Tire Flips
Thursday, April 7, 2011
Thursday April 7th, 2011
In four to five attempts, build to a 3-RM Thruster; or Thruster practice for beginners.
and then,
Complete as many rounds and reps as possible in five minutes of:
135/95 lb. Thrusters x 5 reps --weight will be scaled for beginners.
Pull-Ups x 10 reps
Then rest exactly five minutes, and then:
Complete as many rounds and reps as possible in five minutes of:
Lateral Jumps x 20 reps
Wall Balls x 10 reps
and then,
Complete as many rounds and reps as possible in five minutes of:
135/95 lb. Thrusters x 5 reps --weight will be scaled for beginners.
Pull-Ups x 10 reps
Then rest exactly five minutes, and then:
Complete as many rounds and reps as possible in five minutes of:
Lateral Jumps x 20 reps
Wall Balls x 10 reps
Tuesday, April 5, 2011
Tuesday April 5th, 2011
Four sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps @ 21X0
(if no pull-ups, perform Ring Rows x 10-12 reps @ 2111 – get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 4010
Rest 90 seconds;
and then,
Three rounds for time of:
15 Burpees
30 Kettlebell Swings (24/16 kg)
Strict Supinated-Grip Pull-Ups x 10-12 reps @ 21X0
(if no pull-ups, perform Ring Rows x 10-12 reps @ 2111 – get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 4010
Rest 90 seconds;
and then,
Three rounds for time of:
15 Burpees
30 Kettlebell Swings (24/16 kg)
Monday, April 4, 2011
Monday, April 4th, 2011
four or five sets of:
Back Squat x 4-5 reps @ 30X1
(as heavy as possible)
Rest 20 seconds
Dumbbell Thrusters x 12-15 reps
(as heavy as possible)
Rest 20 seconds
Wall Climbs x 5-10 reps
Rest 20 seconds
Knees to Elbows x 10-15 reps
Rest 3 minutes
Back Squat x 4-5 reps @ 30X1
(as heavy as possible)
Rest 20 seconds
Dumbbell Thrusters x 12-15 reps
(as heavy as possible)
Rest 20 seconds
Wall Climbs x 5-10 reps
Rest 20 seconds
Knees to Elbows x 10-15 reps
Rest 3 minutes
Friday, April 1, 2011
Friday, April 1st, 2011
Complete as many rounds and reps as possible in 15 minutes of:
155/105 lb. Power Clean x 5 reps
Seated DB Shoulder Press x 10 reps
Pull-Ups x 15 reps
155/105 lb. Power Clean x 5 reps
Seated DB Shoulder Press x 10 reps
Pull-Ups x 15 reps
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