Sunday September 30, 2012

REST DAY

Saturday September 29, 2012

15 Burpees - 1 Kettlebell swing (35#/53#)
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB

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Monday November 14, 2011

Friday September 28, 2012

"Cindy"

AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats

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Saturday, November 12, 2011

Thursday September 27, 2012

REST DAY

Wednesday September 26, 2012

10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)

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Friday February 03, 2012

Tuesday September 25, 2012

7 Rounds
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)

The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.

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Saturday, October 30, 2010

Monday September 24, 2012

REST DAY

Sunday September 23, 2012

AMRAP in 12 Minutes
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges

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Saturday, September 18. 2010

Saturday September 22, 2012

AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 Kettlebells (44#/70#)
5 Pullups

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Monday March 05, 2012

Friday September 21, 2012

REST DAY

Thursday September 20, 2012

500M Row
50 Wallballs (12#@9'/20#@10')
400M Row
40 Wallballs (12#@9'/20#@10')
300M Row
30 Wallballs (12#@9'/20#@10')
200M Row
20 Wallballs (12#@9'/20#@10')
100M Row
10 Wallballs (12#@9'/20#@10')

Wednesday, September 19, 2012

21-15-9
Squat Cleans (80/135#)
Knees to Elbows

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Tuesday, December 20, 2011

Tuesday September 18, 2012

REST DAY

Monday September 17, 2012

200M Run, 10 Deadlifts (80#/135#)
200M Run, 9 Deadlifts (80#/135#)
200M Run, 8 Deadlifts (80#/135#)
200M Run, 7 Cleans (80#/135#)
200M Run, 6 Cleans (80#/135#)
200M Run, 5 Cleans (80#/135#)
200M Run, 4 Clean and Jerks (80#/135#)
200M Run, 3 Clean and Jerks (80#/135#)
200M Run, 2 Clean and Jerks (80#/135#)
200M Run, 1 Overhead Squat (80#/135#)

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Friday November 18, 2011

Sunday September 16, 2012

"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

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Thursday May 17, 2012

Saturday September 15, 2012

REST DAY

Friday September 14, 2012

21-18-15-12-9-6-3
Deadlifts (135#/225#)
400M Run

Thursday September 13, 2012

10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)

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Wednesday, September 28, 2011

Wednesday September 12, 2012

REST DAY

Tuesday September 11, 2012

"NEVER FORGET!"

21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps

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Wednesday March 16, 2011

Monday, Septmeber 10, 2012

10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)

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Tuesday, November 15, 2011

Sunday, September 09, 2012

REST DAY

Saturday, September 08, 2012

ACTIVE REST DAY

Friday, September 07, 2012

4 rounds
500m Row
25 Situps
400m Run

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Tuesday, April 06, 2010

Thursday September 06, 2012

REST DAY

Wednesday September 05, 2012

Max Lift Day
Deadlifts
Cleans
Shoulder Press
Push Press
Jerks
Bench Press
Back Squat

Post Max Lifts to Comments. Be Careful.
You can do Shoulder Press, Push Press and Jerks as you find your weight for each in sequential order. Your lifts should be approximately 20% more for each of these 3.

Tuesday September 04, 2012

3 Rounds
15 Pullups
20 Burpees
15 Sumo-deadlift Highpulls (60/95#)

Monday September 03, 2012

REST DAY

Sunday September 02, 2012

15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run

Saturday September 01, 2012

AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")

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Friday, July 15, 2011