SharpFit: 2016

Thursday, December 22, 2016

22 DEC 2016

AMRAP in 8:00 x 3

1) Single Leg Deadlift x 8 (es) / Lunges x 8 (es)

2) Goblet Squat x 8 / Alternating Press x 8 (es)

3) Snatch x 8 (es) / 1/2 Get Up x 8 (es)

12 Days of Christmas

Perform the exercises just like you sing the song.

1) :30 Plank
2) Push Ups
3) Sit Ups
4) Cleans (es)
5) Thrusters (es)
6) Bent Over Rows
7) V-ups
8) Goblet Squats
9) 2 Hand Swings
10) Lunges (es)
11) Hand to Hand Deadlifts
12) Burpees

Tuesday, December 13, 2016

13 DEC 2016

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)

Monday, December 12, 2016

8 DEC 2016

5 Rounds

Clean
Front Squat
Push Press
Back Squat
Push Press
Hand to Hand Swing

Repeat 6 times on each side to complete one round

6 DEC 2016

4 Rounds

Snatch x 12/12
Unilateral Squat x 11/11
Suitcase Deadlifts x 10/10
Push Press x 9/9
Racked Lunge x 8/8
Hand to Hand Swing x 14

1 DEC 2016

EMOM for 16:00

Clean to Squat L x 2
Clean to Squat R x 2
Racked Lunge L
Racked Lunge R

then

AMRAP in 10:00

Ascending Ladder (3-6-9-12-15-18.....)

Swing-Catch-Push Press
Pull Over Sit Up

22 NOV 2016

AMRAP in 6:00 x 2

Swings x 30
X-Body Mountain Climbers x 20
Push Press x 10

then

EMOM for 15:00
1) Suitcase Deadlifts x 20
2) Plank :45
3) Figure 8 to a Hold

15 NOV 2016

AMRAP in 3:00 Rest 1:00 x 2 Rounds

Dead Clean x 5 (es) / Goblet Squat x 10

Get Up Sit Up x 5 (es) / Crunch & Punch x 10

Press x 5 (es) / Racked Lunge x 10

Rows x 5 (es) / 2 Hand Swing x 10

10 NOV 2016

4 Rounds

Lunges x 15 (es)

Knees to Chest x 15

Push Ups x 15

Clean to Squat L x 15

Clean to Squat R x 15

8 NOV 2016

:45/:15 Work/Rest x 4 Yuuuuuuuge Rounds

Deplorable Deadlifts

Build the Wall Sits

Totally Rigged Ring Rows

Bipartisan Box Jumps

Special Interest Swings

Wipe the Server Cleans

3 NOV 2016

5 Rounds :45/15

Suitcase Deadlifts

Hand Release Push Ups

Ball Slams

Medball Sit Ups

Step Ups

27 OCT 2016

AMRAP in 3:00 per Couplet x 2 Rounds

Barbell Clean x 7 / Front Squat x 7

Press x 8 / Upright Row x 8

Deadlift x 9 / Push Up x 9

Roll Out x 10 / Knees to Chest x 10

25 OCT 2016

Ladder Down 10-1

Goblet Squat

2 Hand Swing

Russian Twists

T Push Ups

Squat Thrust

Hand to Hand Deadlifts

18 OCT 2016

AMRAP in 6:00 Each Couplet Partners

Snatch to Lunge 1/2/3 (es)

Swing x 10 / Hand to Hand Deadlift x 10

Clean & Press x 1/2/3 (es)

Med Ball Sit Ups x 15 / Plank

TGU x 1/1 / Squats x 10

13 OCT 2016

AMRAP in 20:00

Lunges x 30

Knees to Chest x 20

Rows x 10/10

Burpees x 5

4 OCT 2016

7 Rounds

Clean & Press x 7/7

Front Squat x 7/7

Row x 7/7

Push Ups x 14

Get Up Sit Up x 7/7

Burpee x 7

29 SEP 2016

Work 30 Seconds Each Side

Swings

Swings, Cleans

Swings, Cleans, Press

Swings, Cleans, Press, Squat

Swings, Cleans, Press, Squat, Row

Swings, Cleans, Press, Squat, Row, Lunge

27 SEP 2016

4 Rounds :40/:40/:20

Clean to Squat L / R

Push Up / Plank

Ring Rows / Ab Mat Sit Up

Sumo Deadlift / 2 Hand Swing

20 SEP 2016

4 Rounds

Swing :30/:30

Clean :30/:30

Press :30/:30

Squat :30 / Sumo Deadlift :30

Push Up :30/ Sit Up :30

15 SEP 2016

7 Rounds

Snatches x 7/7

Push Ups x 7

Racked Lunge x 7/7

Medball Sit Up x 7

Supine Row x 7

13 SEP 2016

Every 2:00 for 20:00

Double Clean & Press x 10

Double Front Squat x 5

25 AUG 2016

6:00 AMRAP per Couplet

Swing x 10 / Hand to Hand Deadlift

Clean x 9/9 / Push Ups x 9

Hip Extensions x 8 / Ab Mat Sit Ups x 8

Ring Rows x 7 / Assisted Pistols x 7

Snatch x 6 / 6

23 AUG 2016

4 Rounds 20/20/20

Swings L / Swings R

Cleans L / Cleans R

Push Press L / Push Press R

Side Plank L / Side Plank R

Racked Lunge L / Racked Lunge R

Goblet Squat / Sumo Deadlift

16 AUG 2016

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

Overhead Squat (Bar only)

Push Ups

Weighted Step Ups

Sit Ups

Upright Rows

11 AUG 2016

Every 2:00 for 20:00

Double Cleans x 8

Front Squat x 7

Push Press x 6

26 JUL 2016

4 Rounds

Windmills x 5/5

Cleans x 7/7

Get Up Sit Ups x 9/9

Press x 11/11 (pause at top)

1 Arm Swing x 13/13

Friday, July 15, 2016

14 JUL 2016

As many rounds as possible in 9:00

10 x Clean & Press, Right
10 x 2-Handed Swings
10 x Clean & Press, Left
10 x 2-Handed Swings

Rest 2 minute

AMRAP 8:00

10 x 1-Arm Row, Right
10 x Hand to Hand Swing
10 x 1-Arm Row, Left
10 x Hand to Hand Swing

Rest 2 minutes

AMRAP 7:00

10 x Sit Up
10 x Squats
10 x Push Up
10 x Squats

Wednesday, July 13, 2016

12 JUL 2016

21-15-9

Hand to Hand Deadlift / Pull Over Sit Up

18-14-10

Hand to Hand Swing / Alternating Snatch

15-10-5

Overhead Lunge / Push Up

12-6-3

Burpee / Goblet Squat

Saturday, July 9, 2016

5 JUL 2016

AMRAP in 4:00
Highpull to Squat x 10
Snatch x 10 (es)

AMRAP in 6:00
Highpull to Squat x 10
Snatch x 10 (es)
American Swing x 20

AMRAP in 8:00
Highpull to Squat x 10
Snatch x 10 (es)
American Swing x 20
Pull Over Sit Up x 10

30 JUN 2016

30/30/30 x 4 Rounds

1) Bottoms Up Clean L/R
2) Thrusters L/R
3) Superplank to Push Up / AB Mat Sit Up
4) Sumo Deadlift / Squat Thrust
5) Swings / American Swings

28 JUN 2016

AMRAP in 3:00 Each Couplet x 2 Rounds

1) Swing x 7 / Squat x 7

2) Clean & Press x 8 / Rows x 8

3) Suitcase Deadlift x 9 / Push Ups x 9

4) Sit Ups x 10 / Lunge x 10

31 MAY 2016

8:00 AMRAP x 2

Ladder up x 2 (2,4,6,8,12....)

Double KB Clean+Press+Squat / AB Mat Sit Up

then

EMOM for 14:00

Even: Push Ups x 8 + Dips x 8
Odd: Pull Over Sit Ups x 8

24 MAY 2016

AMRAP in 6:00 x 2

Swings x 30
Mountain Climbers x 20
Push Press x 10

then

EMOM for 15:00

1) Suitcase Deadlift x 20
2) :45 Plank
3) Figure 8 to a hold (entire minute)

19 MAY 2016

Every 2:00 for 20:00

Double Clean x 8
Double KB Front Squat x 6
Double KB Push Press X 4

17 MAY 2016

TABATA

Prisoner Lunges
Squat Thrusts
Dumbbell Thrusters
Elbow Touch Plank
Sumo Deadlift Highpulls

Tuesday, May 10, 2016

10 MAY 2016

6 Rounds for Time

KB Deadlift x 6

1 Arm Swing x 6

Long Cycle Clean x 6

Unilateral Squat x 6

Push Press x 6

Get Up Sit Up x 6

Switch hands and repeat

Monday, May 9, 2016

5 MAY 2016

4 Rounds

Half Snatch x 12/12
Split Squat x 12/12
Push Press x 12/12
Lunges x 12/12
Swings x 24

Tuesday, May 3, 2016

3 MAY 2016

EMOM for 15:00
Clean + Front Squat + Front Squat + Lunge L + Lunge R x 3

Then

11 Minute AMRAP:
Ascending Ladder 3, 6, 9, 12, 15, 18 and so on….. of the following movements:
Swing - Catch - Squat
Lateral Leap
Pull Over Sit Up

Sunday, May 1, 2016

28 APR 2016

For Time:

Squats: 80-64-48-32-16

Swings: 40-32-24-16-8

Overhead Lunge: 20-16-12-8-4

Clean & Press (es): 10-8-6-4-2

Burpee: 5-4-3-2-1

Round one would look like this: 80 Squats, 40 Swings, 20 OH Lunges, 10 C&Ps, 5 Burpees

26 APR 2016

Every 2:00 for 20:00

Double Cleans x 9
Front Squat x 7
Push Press x 5

21 APR 2016

Ladder Down 10 -> 1

Push Press
Front Squat
Racked Lunge
Rows
Snatch Grip Deadlifts
Roll Outs

19 APR 2016

30/30/30/30 x 4 Rounds
Work 30 seconds each exercise, rest 30 seconds between sets, 1:30 between rounds

Cleans L/Goblet Squat/Cleans R

Push Ups/Plank/Mountain Climbers

SLDL R/Suitcase Deadlift/SLDL L

Swing R/American Swings/Swings L

14 APR 2016

20-15-9-3-9-15-21

Power Cleans
V Ups
Hand Release Push Ups

Tuesday, April 12, 2016

12 APR 2016

EMOM 12:00

Swings x 10
Goblet Squat x 8
Plank until start of next minute

then

EMOM 18:00

Min 1) Clean & Press x 5 (es)

Min 2) Front Squat x 5 (es)

Min 3) Tactical Lunge x 10

Sunday, April 10, 2016

7 APR 2015

AMRAP in 3:00 x 2

Snatch x 5 (es) / Windmill x 5 (es)

Weighted Step Ups x 5 (es) / Hand to Hand Swing x 20

GHD Sit Up x 10 / Overhead Lunge x 5 (es)

Clean & Press x 5 (es) / Row x 5 (es)

31 MAR 2016

45/15 Work/Rest x 3 x 2

Double Cleans
Ring Push Ups
Overhead Lunges

Hand Release Swing
Ab Mat Sit Up
Weighted Step Ups

29 MAR 2016

4 Turkish Get Ups (es)
8 Burpees
16 Goblet Squats
24 Sit Ups
32 Ball Slams
46 Swings
32 Overhead Lunges
24 Push Ups
16 Goblet Squats
8 Burpees
4 Turkish Get Ups (es)