23 DEC 2014

AMRAP in 4:00

Power Cleans x 5
Front Squats x 5

AMRAP in 8:00

Power Cleans x 10
Lunges x 10 (es)

AMRAP in 12:00

Power Cleans x 15
Push Press x 15

16 DEC 2014

4 Rounds

Lunges x 15 (es)
Toes to Bar x 15
Push Ups x 15
Clean to Squat Left x 15
Clean to Squat Right x 15
Pull Ups x 5

9 DEC 2014

Ladder Down 10-1 Partners

Push Press (#95/65)
Front Squat (#95/65)
OH or Racked Lunges (#95/65)
Rows (#95/65)
Floor Wipers
Rollouts

2 DEC 2014

AMRAP in 8 Minutes x 3
As much work as possible in 8 minutes:
8 x Pull Ups
8 x Lunges per leg
Rest 2:00 minutes

As much work as possible in 8 minutes:
8 x Med Ball Cleans
8 x Push Ups
Rest 2:00 minutes

As much work as possible in 8 minutes:
8 x Dead Snatches per hand
8 x Ab Mat Sit Ups

25 NOV 2014

4 Rounds of 1:00/:20  Work/Rest

Double Cleans
Weighted Step Ups
Good Mornings
Ball Slams
GHD Sit Ups
Sumo Deadlifts

18 NOV 2014

As many rounds as possible in 7 minutes:

10 x Thrusters, Right

10 x 2-handed Swings

10 x Thrusters, Left

10 x 2-handed Swings

Rest 2 minute

AMRAP 7:00

10 x 1-Arm Row, Right

10 x Burpees

10 x 1-Arm Row, Left

10 x Burpees

Rest 2 minutes

AMRAP 7:00

10 x Clean, Right

10 x Squats

10 x Clean, Left

10 x Squats

11 NOV 2014

Bear Complex

Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk


For each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position.

4 NOV 2014

4 Rounds

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

28 OCT 2014

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

Pistols L/R
Half Snatch L/R
Weighted Step Ups L/R
3 Point Push Up / Sit Ups
Windmills  L/R

14 OCT 2014

20/20/20 Work/Work/Rest x 6 Rounds

Bottoms Up Cleans
Push Press
Racked Lunge
Weighted Side Planks

30 SEP 2014

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

1) Figure 8 to Hold x 10 / Slingshot x 10 (es)
2) Hand to Hand Sumo Deadlift x 10 / 2 Hand Swing (heavy) x 10
3) Seated Press x 5 (es) / Bench Dips 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 15 / Elbow Touch Planks x 10
8) Rows x 5 (es) / Lunges x 5 (es)
9) Back Squat x 10 / Push Ups x 10
10) Hand to Hand Swings

23 SEP 2014

6:00 AMRAP per Couplet

1) Swing x 10 / Hand to Hand Deadlift x 10

2) Cleans x 9/9  / Push Ups x 9

3) Hip Extension x 8 / Ab Mat Sit Ups x 8

4) Windmill x 7/7  / Good Morning x 7

5) Snatches x 6/6

16 SEP 2014

4 Rounds of 30/30/30

Back Squat to Push Press

T-Y Flies to Pistol

Burdened Side Plank L/R

Hamstring Curls / TRX Push Ups

Hand to Hand Swings

9 SEP 2014

Work 3:00, Rest 1:00 x 2
AMRAP in 3:00 each couplet, rest
for 1:00 minute between couplets, rest
for 2:00 minutes between rounds

Dead Cleans x 5 (es)
Front Squats x 5 (es)

1/2 Get Up x 5 (es)
Pull Over Sit Up x 10

Press x 5 (es)
Racked Lunges x 10

2 Hand Swing x 10
Rows x 5 (es)

26 AUG 2014

AMRAP in 4:00

Power Cleans x 5
Front Squats x 5

AMRAP in 8:00

Power Cleans x 10
Lunges x 10 (es)

AMRAP in 12:00

Power Cleans x 15
Push Press x 15

19 AUG 2014

30/30/30/30 x 4 Rounds
Work 30 seconds left/middle/right.  Rest 30 seconds between
stations.  Rest 1:00 between Rounds

1) Single Leg Deadlift(SLDL) Left / Sumo Deadlift / SLDL Right

2) Press Left / Hand to Hand Swing / Press Right

3) Side Plank Left / Plank / Side Plank Right

4) Bottoms Up Clean Left / Squat / Bottoms Up Clean Right

12 AUG 2012

6 Rounds 45/15

H2H Sumo Deadlift

Hanging Knees to Elbow

Overhead Lunge

Supine Row

Press

5 AUG 2014

4 Rounds 30/30

Press

Barbell Push Up / Barbell Roll Out

Weighted Step Ups

GHD Sit Up / Hip Extension

Single Leg Deadlift 

Renegade Row

29 JUL 2014

4 Rounds

Lunges x 15 (es)
Floor Wipers x 15
Push Ups x 15
Clean to Squat Left x 15
Clean to Squat Right x 15
Pull Ups x 5

22 JUL 2014

1:00/:20 Work/Rest x 4 Rounds

Swings
Ring Rows / Ring Push Ups
Barbell Roll Outs
Med Ball Throw Sit Ups
Hand to Hand Deadlifts
Clean & Press

15 JUL 2014

666

6 Rounds

KB Deadlift x 6
1 Arm Swings x 6
Long Cycle Clean x 6
Unilateral Squat x 6
Push Press x 6
Racked Lunge x 6
switch hands and repeat

8 JUL 2014

Partner AMRAP 6:00 Rounds

1) High Pull to Squat 1/2/3/4/5

2) Medball Sit Ups x 20 / Plank

3) Heavy Swings 5/10/15

4) Turkish Get Up x 1/1 / Squats

5) Bottoms Up Clean1/2/3 (es)

10 JUN 2014

Every minute for 10 minutes perform the following

Snatch 7 left / 7 right

Rest 2 minute

Every minute for 10 minutes perform the following

Unilateral Squat 6 left / 6 right

Rest 2 minute

Every minute for 10 minutes perform the following

Dead Clean & Press 5 left / 5 right

3 JUN 2014

Partner AMRAP 6:00 Rounds

1) Double Clean & Squat 1/2/3/4/5

2) Ring Row x 10 / Ab Mat Sit Ups x 10

3) Suitcase Deadlift 3/6/9

4) Heavy Swing x 15 / Elbow touch Plank

5) Press to Lunge 1/2/3 (es)

27 MAY 2014

"The Seven"

7 Rounds 

Push Ups x 7
Thrusters x 7
Hanging Knees to Elbow x 7
BW Deadlifts x 7
Burpees x 7
Heavy Swings x 7
Pull Ups x 7

20 MAY 2014

2 Rounds

Double Clean and Press x 42

1/2 Get Up x 42

Overhead Lunge x 42

3/4 Bodyweight Deadlift x 42

6 MAY 2014

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

1) Figure 8 to Hold x 10 / Slingshot x 10 (es)
2) Hand to Hand Sumo Deadlift x 10 / 2 Hand Swing (heavy) x 10
3) Seated Press x 5 (es) / Bench Dips 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 / Push Ups x 10
10) Hand to Hand Swings

29 APR 2014

Partner 5:00 Rounds

1) Double Clean & Press 1/2/3/4/5

2) Ring Row x 10 / Sit Ups x 10

3) High Pull to Squat 1/2/3/4/5

4) Figure 8 to Hold x 15 / Plank

5) Snatch to Lunge 1/2/3 (es)


Wallsits Yay!!!

22 APR 2014

4 Rounds

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

15 APR 2014

20/20/20 x 6 Rounds

20 Seconds work on the right, 20 seconds on the left, 20 seconds rest

1) Clean & Press

2) Front Squat

3) Single Leg Deadlift

4) Half Get Ups

8 APR 2014

1:00 Work :20 Rest x 4 Rounds

Swings L/R
Barbell Rollouts
Ring Rows / Ring Push Ups
Hand to Hand Sumo Deadlifts
Clean & Press L/R
Wallball Sit Ups

1 APR 2014

AMRAP in 3:00 x 6 Rounds

Power Clean to Front Squat x 3

Push Ups x 6

Heavy Swings x 9

25 MAR 2014

Work 2:30, Rest 1:00 x 2
AMRAP in 2:30 each couplet, rest
for 1:00 minute between couplets, rest
for 2:00 minutes between rounds

Dead Cleans x 5 (es)
Front Squats x 5 (es)

Get Up Sit Ups x 5 (es)
Russian Twists x 10

Press x 5 (es)
Tactical Lunges x 10

Hand Release Push Ups x 10
Rows x 5 (es)

18 MAR 2014

21-18-15-12-9-6-3
Push Press - GHD Sit Ups - Ring Row x 21

Squat Thrust to Clean - Back Extension - Lunge x 18

Push Press - GHD Sit Ups - Ring Row x 15

Squat Thrust to Clean - Back Extension - Lunge x 12

Push Press - GHD Sit Ups - Ring Row x 9

Squat Thrust to Clean - Back Extension - Lunge x 6

Push Press - GHD Sit Ups - Ring Row x 3


Didn't get a workout pic, so we will have to settle for post workout recovery drinks

11 MAR 2014

7 Rounds

Clean and Press  x7/7
Swing Flip Catch Squat x 7
Overhead Lunge x 7/7
Barbell Get Up Sit Up x 7
Renegade Rows x 7/7
Burpees x 7

25 FEB 2014

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

Pistols L/R
Half Snatch L/R
Weighted Step Ups L/R
3 Point Push Up / Sit Ups
Windmills  L/R

11 FEB 2014

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 / GHD Sit Ups x 15

4)  Rows x 7/7 / Floor Press x 7

5) Snatch Left x 6 / Snatch Right x 6

4 FEB 2014

20/20/20 Work/Work/Rest x 6 Rounds

Bottoms Up Cleans
Push Press
Racked Lunge
Weighted Side Planks

28 JAN 2014

 

 

 

 

 

AMRAP in 2:30 each Couplet x 2 Rounds

Double Swings x 5

Double Front Squat x 5

Turkish Get Up

Squat Snatch

Clean & Press Left x 5

Clean & Press Right x 5

Deficit Push Ups x 5

GHD Sit Ups x 5

14 JAN 2014

"Thanks Wayne!"

Ball Slams x 54
American Swings x 54
Lunges x 54
Ring Rows x 54
Goblet Squats x 54
Get Up Sit Ups x 54
Push Press x 54
Swing-Catch-Squat x 54
Burpees x 54

7 JAN 2014

5 Rounds

Lunging Press x :30/:30
Med Ball Pressing Sit Ups x 1:00
Single Leg Deadlifts x :30/30
Swings x 1:00
Bulgarian Split Squats x :30/:30