Monthly Archives: April 2013

Tuesday 4-30-13

A. 10 minutes practice & warm-up – Squat Clean B. 6 Rounds for time of: 6 Squat Cleans(135/95,scale weight as needed), 10 Burpee Box Jumps(24/20), 200M Run 19:52 Advertisements

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Monday 4-29-13

WORKOUT OF THE DAY: A. 20 Turkish get-ups(10 each side) 44 lbs B. Thruster – 5 sets of 3 reps, adding weight each set(Men begin @ 75, Women begin @ 45, add 10# each set) 75-95-125-135-155 C. As many rounds … Continue reading

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Friday 4-26-13

A. 4 X 400M Run (rest 1 minute betweens efforts, post best time) 1:27-1:41-1:44-1:38 B. 3 Rounds for time of: 10 Wtd Sit-ups(45/25), 15 Box Jumps, 20 KB Swings(53/35), After each round perform 3 Rounds of “Cindy”(5 Pull-ups, 10 Push-ups, … Continue reading

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Thursday 4-25-13

A. Tabata Burpees 7 all rounds B. Bench Press – In no more than 10 reps, Find a 1 rep max 285 C. AMRAP in 14 minutes of: 200M Run 14 Back Squats(95/65) 14 Lateral Bar hops 5+200m +10 back … Continue reading

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Tuesday 4-23-13

A. Tabata Double-unders(post lowest score, F – singles) 12 B. Front Squat – 3, 2, 1, 1, 1, 1, 1 – no more than 10 reps for a heavy single(F-Skill only) 185-225-245-275-285 PR C. 5 Rounds for time of: 15 … Continue reading

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Monday 4-22-13

Weighted Pull-ups: Set 1 X 3 reps Set 2 X 2 reps Set 3 X1 rep X 6 Rest between sets 60 secs. building to a 1 rep max 105 then: 3 Rounds for time of: 20 Pull-ups 15 KB … Continue reading

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Saturday 4-20-13

Snatch work: Build up to a heavy single for push press/ overhead squat 245 Use 80% for one rep –195 Use 70% for 2×2-165 Back squat 10×3 @70%- 225

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