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MONDAY 07.23.2012

 

6:30a & 7p Class:

1. 13 min Ladder:
Hang Power clean 165/115
wall walk
(1:1, 2:2, 3:3, etc)

2. "Blistering"
5 min AMRAP
5 burpees
5 tuck jumps

 

Introducing the new Intro to Skills & Strength class-

Monday @6P: Cleans 

SATURDAY 07.21.2012

"Ugh"

15min AMRAP:

5 push ups
3 DL 225/155
5m suicide

5 push ups
3 DL 225/155
10m suicide

5 push ups
3 DL 225/155
15m suicide
etc

Suicides:
Round 1- Sprint to the 5 yard line, touch the line and sprint back to the starting line.

Round 2- Sprint to the 5 yard line, touch the line and sprint back to the starting line. Turn and sprint to the 10 yard line, touch the line and sprint back to the starting line.
 

Round 3 - Sprint to the 5 yard line, touch the line and sprint back to the starting line. Turn and sprint to the 10 yard line, touch the line and sprint back to the starting line. Turn and sprint to the 15 yard line, touch the line and sprint back to the starting line.

(i.e., final run of round should be 5m longer than previous round)

 

FRIDAY 07.20.2012

“Tabata Something Else”

Pull-ups
Push ups
sit ups
squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

THURSDAY 07.19.2012

1. Front Squats
3-3-3

2. 12-1 Ladder*
Thruster 95/65
bent over row (same weight as thrusters)
hollow Rock

 

*perform 12 reps of thruster, rows and hollow rocks, then 11 of each, then 10... 1 of each

WEDNESDAY 07.18.2012

 

"Fried"

 
10 Min AMRAP
10 KB Shoulder to Overhead 24/16kg
200m run
3 Wall Walks
200m run

TUESDAY 07.17.2012

 

"Ellipses"

 
7 Rounds For Time:
30 Double Unders
3 Jerks (155, 115)
10 alternating k2e (right knee to left elbow, left knee to right elbow = 2)

MONDAY 07.16.2012

"ABStract"

10min AMRAP
10 kb swings
10 kb squat clean
10 hollow rocks

SATURDAY 07.14.2012

"Food Processor"
5 rounds - 3min on (AMRAP), 1 min off:

3 burpees
6 Boxjumps (24, 20)
9 Kettlebell Swings (1.5pood, 1pood)

During the 3min rounds, complete as many cycles as possible of burpee- boxjump- swing complex

FRIDAY 07.13.2012

"Grace"
30 C&J 135/95

THURSDAY 07.12.2012

"death by shuffle"
EMOTM (15min cap)

do a 5-10-5 shuttle
2nd minute : do it twice   5-10-10-10-5   (5-10-5 - 5-10-5)
3rd minute : do it thrice   5-10-10-10-10-10-5 
4th minute: do it four times 5-10-10-10-10-10-10-10-5
etc... until failure or 15 minutes