Saturday 08/11/201
A. Front Squat - build to a tough double in a short amount of sets; rest short + for time: 150 double unders 30 front squat - 135#/95# 20 L Pull Ups 10 HSPU 20 L Pull Ups 30 front squat - 135#/95# 150...
View ArticleThursday 8/16/2012
10 min easy row/run -Then 3 rounds not for time of: 5 hspu/ 30 sec handstand hold 10 pistols or 20 air squats with a pause at full depth 2 min of DU practice/ amrap sets of 5 DU - then 10 mins of...
View ArticleTuesday 8/21/2012
A. Back Squat @ 20X1; 10 sets of 3 @ 60% total 1RM; rest 45 sec B. Goblet Squat - 2pd x 20 x 3; rest 1 min C. Dead Hang to Inverted x 5/set; rest 30 sec x 5 on rings(think strict toes to bar) D. FLR...
View ArticleFriday 8/31/2012
A. Build to a max snatch in 10 mins B.ohs 3 x 3 rest 2 mins C. 2 sets amrap unbroken wall balls rest 10 min b/t sets
View ArticleMonday 9/10/2012
A. Power Snatch - 3,2,1,1,1; rest 4 min B. Snatch Pulls - 120% of 1 in part A; 3 x 3; rest 120 sec C. gh raises 10 x 5 sets; rest 1 min ---MOD--- A1. Negative push-up x 6-10 rest 45 sec x 4 A2. Bent...
View ArticleMonday 9/17/2012
A1. Push Press 4-5 x 6; rest 30 sec A2. AMRAP strict unweighted throat to bar pull ups x 6; rest 3 min B. Overhead Walking Lunges - 20 steps; rest 1 min x 5 (45/25) C. amrap unbroken 1-4 HSPU...
View ArticleWednesday 10/10/2012
This week will be a testing week. We will repeat these tests every 3-4 months to ensure that the program is working the way in which it is intended to. Starting next week we will begin posting two...
View ArticleFriday 10/12/2012
Group 1/Group 2: "Test Day 4" A. In 10 minutes, build to a 1 RM snatch B. In 10 minutes, build to a 1 RM clean and jerk C. Amrap airsquats in 1 minute D. 500m row Time Trial
View ArticleSaturday 10/13/2012
Group 1/ Group 2 "Test Day 5" "Cindy" 20 minute amrap of: 5 pull ups 10 push ups 15 squats
View ArticleTuesday 10/16/2012
Group 1: In teams of 3, with one person working at a time 1 min row for calories, rest 2 min x 3 1 min of burpees, rest 2 min x 3 1 min of 5 powerclean, 10 kbswing (55/35) rest 2 min x 3 Group 2: In...
View ArticleThursday 10/18/2012
Recovery day: 10 min light jog In a cyclical pattern for 20 minutes, switching before fatigue: Double unders Handstand push ups (or holds) Snatch Sots press/ split jerk Sots press Turkish get ups...
View ArticleFriday 10/19/2012
Group 1: A1. CGBP x 7-9 rest 1 min x 3 A2. Strict ring Rows, as close to parallel to the ground as possible, x 7-9 reps rest 1 min x 3 B. Build to a heavy 5 deadlift in 10 mins C. Emom for 10 min of: 3...
View ArticleSaturday 10-20-2012
Group 1: "Micheal" 3 rounds for time of: 800m run 50 sit ups 50 back extensions Group 2: "Eva T" 5 rounds for time of: 30 kettle bell swings (70/55) 30 pull ups ****there will be a 40 minute time cap...
View ArticleMonday 10/22/2012
Group 1: A1. Backsquat x 7-9 rest 90 seconds x 4 A2. Negative Pull ups x 4-6 rest 90 seconds x 4 + For Time: 50-40-30-20-10 Single unders + Sit-ups Group 2: A1. CGBP x 4-5 rest 30 seconds x 4 A2....
View ArticleTuesday 10/23/2012
Group 1: In groups of 3 A. 2 min amrap of: 5 Burpees 10 Squats 15 Kettlebell swings x 3 + B. 500m row x 2 Group 2: In teams of 4 A. 500m row x 2 + B. 2 min amrap of: 5 Power Clean (185/115) 10 Burpees...
View ArticleWednesday 10/24/2012
Group 1: A1. Press x 7-9 rest 90 seconds x 4 A2. Strict ring rows x 9-11 ( as close to parallel as possible) rest 90 sec x 4 + 12 min amrap of: 5 push ups (strict) 10 sit ups 10 DU 200m run -4 min...
View ArticleThursday 10/25/2012
30 Minute Olympic Lifting Skill Session Part 1: The initial pull. Seems pretty simple, just pick the bar up, right?...what may seem like a simple step can actually ruin the rest of the lift if executed...
View ArticleFriday 10/26/2012
Group 1: A1. Front Squat x 7-8 rest 90 seconds x 4 A2. Strict/negative push ups x 10-12 rest 90 seconds x 4 + For time: 30 KBS(55/35) 10 Burpees 20 KBS(55/35) 20 Burpees 10 KBS(55/35) 30 Burpees Group...
View Article