Thursday, November 29, 2012

20121130



Split Jerk: 7x5x2x2x2x2
then
 
4 Rounds for time
 
15 Deadlift 135/95
10 Knees to elbows
25 Double Unders


Wednesday, November 28, 2012

20121129

Where you at Jill?
 
London Throwdown Qual. #2
 
75 Thrusters 35kg/25kg
75 Pullups
75 Burpees over bar
 
break it up as you see fit


Tuesday, November 27, 2012

20121128

Faileo Challenge?
 
Warmup:
40 Double unders
Burgener warmup
15 Burpees
40 Double unders
 
Do 20 Cleans for max load- Score is total weight lifted
IE. 20@100lbs= 2000lbs
 
Then
 
21-15-9
Wallballs 20/14
Kettlebell SDHP 24/16 Kg
Box Jumps


Monday, November 26, 2012

20121127

 
 
Front Squat
10x8x7x3x3x3x3
(Get four good work sets in)
 
5 Rounds
7 Push Press 95/65
25 Double Unders
10 Back extensions
 
 
 

Sunday, November 25, 2012

20121125

Where are you Erika?
 
"Angie"
 
For Time
 
100 Pullups
100 Pushups
100 Situps
100 Squats

Monday, November 19, 2012

20121119


Take 20 mins to establish a 1RM deadlift

Then 

Amrap 9 mins
3 hang squat cleans 135/95
5 handstand pushups
7 knees to elbows



Sunday, November 18, 2012

20121118


21-15-9

Tire flips
Double unders
Burpees

Thursday, November 15, 2012

20121116





5 Rounds
50 Double unders (x5 if you dont have DU's)
6 Ground to overhead 75/55
3 Burpees

Wednesday, November 14, 2012

20121115



Burgener warmup

Snatch Technique work

Then

+1 Pullups every minute on the minute

Tuesday, November 13, 2012

20121114


Blake:
4 Rds
100 ft walking lunge (45/35)
30 Box Jumps
20 Wallballs
10 HSPUs

Monday, November 12, 2012

20121113



Group Warmup
London Throwdown Qualifier 1:
3 min max effort back squat

Thursday, November 8, 2012

20121109

Awesome

On your own.

Run a 5k

Wednesday, November 7, 2012

20121108

Hmmm

Warmup:
10 GHD situps, 10 GHD back extensions, 10 4-count flutter kicks, 10 jumping squats, 10 pushups in any config on your own.
Lift:
10X8X5X5X5 Bench Press
WoD:
21 -15 – 9
HSPU
Situps

Tuesday, November 6, 2012

20121107


Warmup:
Run 1 mile (treadmill) or row 1k, 10 pullups, 15 dips, 20 pushups, 30 situps, 40 air squats, and 50 meter lunges in any configuration on your own.
Lift:
10X8X5X5X5 Back Squat
WoD:
5 Rds
15 Dumbell/KB Swings 24/16kg
15 Toes to Bar
100 meter run (down and back)

Monday, November 5, 2012

20121106

Who's gonna be this badass when they're old?

Warmup:
10 GHD situps, 10 GHD back extensions, 10 4-count flutter kicks, 10 jumping squats, 10 pushups in any config on your own.
Lift:
10X8X5X5X5 Dumbell Thrusters (Front Squat/Press)
WoD:
21 – 15 – 9
Pullups
Box Jumps

20121005

Not Paleo

Warmup:
Run 1 mile (treadmill) or row 1K, 10 pullups, 15 dips, 20 pushups, 30 situps, 40 air squats, and 50 meter lunges in any configuration on your own.
Lift:
15 minutes to practice/1RM 1-arm dumbbell/KB Snatch w/ ea arm
WoD:
3 RDS
10 Dumbell/KB snatch + OH Lunge (R arm/L leg) 24/16kg
10 Dumbell/KB snatch + OH Lunge (L arm/R leg) 24/16kg
20 Burpees
100 meter run (down and back)

Thursday, November 1, 2012

20121102

Paleo
 
7 Rounds
14 Jumping Lunges
7 Toes to Bar
5 Burpees