23 DEC 2013

Tower of Terror

Boys vs. Girls
Pull a block, perform the exercise listed.
Jenga rules apply.  Whichever team knocks the tower
over does 25 Burpees.  As many rounds as possible in 40 minutes.

 

18 DEC 2013

Partner 6:00 Rounds

RD 1: Clean & Press Ladders 1/2/3/4/5
RD 2: Figure 8 to Hold x 20 / Plank
RD 3: Swings 5/10/15
RD 4: Lunges x 10
RD 5: Squats / Turkish Gets Ups 1/1


Her first get up!

10 DEC 2013

Turkish Get Ups x 8:00

then

3 Rounds of 30/30

Swings L/R
Cleans L/R
Press L/R
Squats L/R
Windmill L/R
Lunges L/R
High Pulls L/R


Welcome Katie!

3 DEC 2013

7 Rounds for Time

Snatches x 7/7
Goblet Squats x 7
Pike Push Ups or Elevated Feet Push Ups x 7
Get Up Sit Up x 7
Ring Rows or Pull Ups x 7
Burpees x 7

29 NOV 2013

Strength Day

Back Squat 3 x 5
Press 3 x 5
Deadlift 3 x 5

19 NOV 2013

4 Rounds

Weighted Step Ups x 15/15
TRX Hamstring Curls x 15
GHD Sit Ups x 15
Hip Extension x 15
Turkish Get Up x 7/7
KB Back Squat x 15

12 NOV 2013

30/30/20 x 5

Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds. 5 Rounds

Clean & Press L/R
Unilateral Squat L/R
Ring Rows / Ring Push Ups
Russian Twist / Med Ball Throw Sit Up
Single Leg Deadlift L/R

29 OCT 2013

40/20 Work/Rest x 5 Rounds

Clean & Press Left
Clean & Press Right
Ab Mat Sit Ups
Ring Rows
Traveling Push Up
Swing Choice

22 OCT 2013

AMRAP in 3:00 each Couplet x 2

Double Swings x 5
Double Front Squat x 5

Turkish Get Up to Snatch

See Saw Press x 5
Suitcase Lunges x 5

Offset Push Ups x 5
Get Up Sit Ups x 5

19 OCT 2013

Run Vulcan's Fury!

17 OCT 2013

4 Rounds for Time:

Lunges x 15 (es)
Floor Wipers x 15
GHD Sit Ups x 15
Back Extensions x 15
Push Ups x 15
Pull Ups x 3

8 OCT 2013

Perform the Following Couplet Ladders:

 

20/2 18/4 16/6 14/8 12/10 10/12 8/14 6/16 4/18 2/20

Rd 1) American Swings / Push Ups

Max 12 Minutes

Rd 2) Racked Lunge / Burpees

Max 18 Minutes

 

 

1 OCT 2013

4 Rounds

Swings x 50
Squats x 40
Sit Ups x 30
Lunges x 20
Push Ups x 10


50 miles and still going strong!

24 SEP 2013

3:00 Work / 1:00 Rest x 10
Alternate each couplet for 3:00 minutes
Rest one minute then move to next couplet

1) Figure 8 to Hold x 10 / Slingshot x 5 (es)
2) Hand to Hand Sumo Deadlift x 10 / 2 Hand Swing (heavy) x 10
3) Seated Press x 5 (es) / Ab Mat Sit Ups x 10
4) Suitcase Deadlift x 5 (es) / Long Cycle Clean x 5 (es)
5) Turkish Get Ups
6) Push Press, alternate sides as needed
7) Russian Twists x 25 / Elbow Touch Planks x 20
8) Rows x 5 (es) / Lunges x 5 (es)
9) Back Squat x 10 / Gladiator Push Ups x 10
10) Hand to Hand Swings

17 SEP 2013

8 Rounds for Time

Snatch to Overhead Lunge x 5 (es)
Medball Sit Up x 10
Clean to Squat x 5 (es)
Floor Press x 10

10 SEP 2013

50/10 Work/Rest x 6 Rounds

Hand Release Swing
Ring Rows
Clean & Press
Hand to Hand Sumo Deadlift
Get Up Sit Ups

3 SEP 2013

5 Rounds for Time:


Clean
Front Squat
Push Press
Back Squat
Push Press
Switch Hands


Do not put the kettlebell down until you
have completed 6 sets of the above (each side)
per round.  1 Burpee each time you set the kettle bell down
1st = 1 Burpee, 2nd = 2 Burpees, 3rd = 3, and so on

27 AUG 2013

45/15 Work/Rest x 3 x 2

Hand to Hand Swings
Weighted Step Ups
Superplank to Push Up

rest 2 mins

Double Cleans
Suitcase Lunges
Racked Lunges

13 AUG 2013

For Time

Floor Wipers x 25
Farmers Walk 100 x ft
Offset Push Ups x 25/25
Farmers Walk 100 x ft
Overhead Lunge x 25/25
Farmers Walk 100 x ft
Clean & Press x 25/25
Farmers Walk 100 x ft
Tactical Lunges x 25/25
Farmers Walk 100 x ft
Lateral Leaps x 25/25
Farmers Walk 100 x ft


Nice under-roos..

7 AUG 2013

Partner 5:00 Rounds

Clean & Press Ladders 1/2/3/4/5
Ring Rows x 10 / Sit Ups x 10
Heavy Swing Ladders 5/10/15
Figure 8 to a Hold x 20 / Plank Hold
Walking Lunges 50ft

30 JUL 2013

30/30/20 x 5 Rounds

Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds

Bottoms Up Clean L/R
Thruster L/R
TRX Hamstring Curls / Planks
Snatches L/R
Single Leg Deadlifts L/R

25 JUL 2013

21-18-15-12-9-6-3

Push Press - GHD Sit Ups - Renegade Row x 21

Squat Thrust to Clean - Back Extension - Pull Ups x 18

Push Press - GHD Sit Ups - Renegade Row x 15

Squat Thrust to Clean - Back Extension - Pull Ups x 12

Push Press - GHD Sit Ups - Renegade Row x 9

Squat Thrust to Clean - Back Extension - Pull Ups x 6

Push Press - GHD Sit Ups - Renegade Row x 3

23 JUL 2013

"The Chief "

AMRAP in 3:00 x 5 Rounds

Double Cleans x 3
Push Ups x 6
Squats x 9

16 JUL 2013

6 Rounds

Swings x 6
Cleans x 6
Snatch x 6
Press x 6
Squat x 6
Lunge x 6
Switch sides..............

9 JUL 2013

AMRAP in 6:00

Hand Release Swings x 20
Hot Potato x 20

then

AMRAP in 20:00

Clean & Press Ladder 1,2,3
Row x 6 (each side)
Suit Case Deadlift x 6 (each side)

5 JUL 2013

Dynamic Effort Press 8 x 2 50% 1RM

10:00 Rest Then

5 Rounds for Time

Push Press x 10
Lunge x 50 (or 50M walking lunge)

3 JUL 2013

Max Effort Deadlift

rest 10:00

4 Rounds for Time

10 Chest to Bar Pull Ups
20 Box Jumps
400M Run

My new coach

2 JUL 2013

AMRAP in 5:00 Each Couplet

1)  Swings x 20 / Hand to Hand Sumo Deadlift x 20

2)  Cleans x 8L/8R / Push Ups x 8

3)  Back Extensions x 15 / Ab Mat Sit Ups x 15

4)  Renegade Rows x 7/7 / Floor Press x 7

5)  Snatch Left x 6 / Snatch Right x 6

25 JUN 2013

20/20/20 Work/Work/Rest-Rotate

Work one side 20 seconds, switch side
work 20 seconds, rest and rotate in the
next 20 seconds, 4 Rounds

Sledge Hammer Hits
One Arm Swings
Single Leg Deadlifts
Press
Overhead Lunge
Highpull
Unilateral Squat

11 JUN 2013

Partner AMRAP 6 Minute Rounds

Perform as many rounds as possible in 6 minutes
One works while the other rests

Sandbag Clean & Press Ladders 1/2/3/4/5
Goblet Squat 5/7/9
Get Up Sit Up 5/10/15
Pull Ups / Ring Rows 1/2/3/4/5
Suitcase Deadlifts 5/10/15

4 JUN 2013

45/15 Work/Rest x 4 Rounds

See Saw Press
Ball Slams
Sandbag Step Ups
Goblet Squats
Ab Mat Sit Ups
Sumo Deadlift Highpulls
Seated Rope Pull

28 May 2013

4 Rounds 20/20/20 Work/Work/Rest

Swings
Clean
Press
Single Leg Deadlifts
Squats
GHD Sit Ups

26 May 2013

Run 25K

14 MAY 2013

40/20 Work/Rest x 4 Rounds

Hand to Hand Swings
Double Cleans
Double Press
Hamstring Curls
Overhead Lunges
Dips
Ring Rows

7 MAY 2013

30/30/20 Work/Work/Rest x 5 Rounds

TRX Pistols
Windmills
Half Snatches
3 Point Push Ups
Weighted Step Ups

30 APR 2013

AMRAP in 2:30 / Rest 1:00 x 2

Perform each couplet as many times
as possible in 2:30, rest 1:00 between
couplets.  Rest 2:00 between rounds

1) Swings x 5 / Goblet Squats x 5

2) Medball Sit Ups x 10 / Russian Twists x 10

3) KB Overhead Lunge x 5 (es) / Push Press x 5 (es)

4) Bottom's Up Clean x 5 (es) / Rows x 5 (es)

23 APR 2013

1:00 Work / :20 Rest x 5 Rounds

Switch sides at 30 seconds if needed
Rest 1:30 between Rounds

Long Cycle Clean
Offset Push Ups
Thrusters
Single Leg Deadlift
Barbell Overhead Squat
"Y" Fly to "T" Fly (TRX)

9 APR 2013

45/15 Work/Rest x 3 x 2

Do each set of three 3 times.  Rest 2:00
then do the second set of three 3 times.

Hand to Hand Swings
Elbow Touch Planks
Overhead Lunges

Clean & Press
Weighted Step Ups
Hamstring Curls

2 APR 2013

Variety Pack!

5 minutes to finish each workout.
Race through each station to maximize rest.

Round 1
21-15-9 reps
Double Cleans
Dips
Round 2
10-20-30 reps
Sit Ups
Lateral Jumps
Round 3
21-15-9 reps
Bodyweight Deadlift
Push Ups
Round 4
10-20-30 reps
Thrusters
Ring Rows

26 MAR 2013

Ladder Down 10 --> 1

Cleans
Bulgarian Split Squats
Hanging Knees to Elbow
Push Press
Ab Mat Sit Ups

19 MAR 2013

3:00 Work / 1:00 Rest x 10

Alternate each couplet for 3:00 minutes
Rest one minute then move to next couplet

1) Figure 8 to Hold x 10 / Slingshot x 5 (es)
2) Hand to Hand Sumo Deadlift x 10 / 2 Hand Swing (heavy) x 10
3) Seated Press x 5 (es) / Chest Press x 5 (es)
4) Suitcase Deadlift x 5 (es) / Long Cycle Clean x 5 (es)
5) Turkish Get Ups
6) Push Press, alternate sides as needed
7) Russian Twists x 25 / Elbow Touch Planks x 20
8) Rows x 5 (es) / Squat Thrusts x 10
9) Back Squat x 10 / Gladiator Push Ups x 10
10) Hand to Hand Swings

12 MAR 2013

3 Rounds
Work one minute each exercise
Switch sides at 30 seconds
rest 1:00 between rounds

Cleans  30/30
Push Press 30/30
Snatch 30/30
Squats 30/30
Suitcase Deadlifts  30/30
Lunges 30/30
Windmills 30/30

Crazy eyes!

5 MAR 2013

Partner Ladders 1/2/3/4/5 x 5 Minute Rounds

Snatch L/R
Clean & Press L/R
Double Front Squat
Renegade Rows
Double Get Up Sit Ups

19 FEB 2013

3 Rounds of 30/30
Work 30 seconds each side, rest/rotate 10
seconds between exercises, 2 minutes between
rounds

Swings
Cleans
Press
Snatch
Slingshot
Squats
Rows


One armed Tony

12 FEB 2013

40/20 x 7 x 4

Work 40 Seconds each exercise,
Rest/Rotate in 20 Seconds
Rest 1 Minute between rounds
4 Rounds

1) Hand to Hand Swings
2) Double KB Push Press
3) Goblet Squat
4) Ring Rows
5) Barbell Sumo Deadlift Highpulls
6) Floor Press
7) Russian Twists

5 FEB 2013

30-20-10

Perform 30 reps of each exercise,
then 20 reps, then 10.  Rest as needed.

American Swings
Push Press (es)
High Pull to Squat
Double Cleans
Single Leg Deadlifts (es)
Sit Ups

29 JAN 2013

4 Rounds

Snatch x 12/12
Split Squat x 12/12
Deadlifts (75% BW) x 12
Push Press x 12/12
Hand to Hand Swings x 24