20130301

Secret Service Snatch Test

Snatch a 24kg kettlebell 200 times in 10:00

-You can set the KB down as often as you need
-Change hands as often as you need

http://www.youtube.com/watch?v=n__B-fzyiiQ

Tabata Sprints
8 rds of 20 secs on, 10 secs rest

Each sprint should be an all out effort without focusing on distance.

20130228

Eight rounds for max reps of:\

75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

20130227

"Fran"

21-15-9

95lb Thruster
Pull ups

then

Run 5k

20130226

10 min AMRAP

135lb Front Squat, 5 reps
5 Hand stand push ups
10 Ring dips

then

4 rds

800m
2 mins rest

20130225

Bench Press

2-2-2-2-2-2-2-2-2-2

then

12 min AMRAP

5 L pullups
10 Box jumps
15 KB Swings

20130222

(1) 4 rds

3x front squat @ 75% 1 rep max(1RM)
3x Box jump
20m bear crawl

(2) 4 rds

10x thruster @ 75lb
5x tire flip
5x GHD sit ups

(3) 10 mins

With a continuously running clock, do 5 KB clean/press every minute.

20130221

100x wall balls for time

then

sprint 400m x 6 rounds

Pace should be 25% of 1 mile goal pace

20130220

(1) 5 rds

5x Deadlift (increase weight each rd)
3x Turkish getup @ 35lb
5x ankle to bar

(2) 3 rds

6x Hang Squat Clean @ 150lb
6x Tire flip
30m bear crawl

(3) 6 rds

5x Strict pull ups
8x dip
30-5-30 complex(30 secs left plank-5 push ups-30 secs right plank)

20130219

5x walking lunges + 5x push press for 400m

While holding a 45lb bar (or 2 x 25lb dumbells or similar load), do five  walking lunges followed by five pp's. Continue this way until you've moved 400m. Shoot for 20-30 mins.

20130218

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

20130215

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

20130214

3 rds for time:

12 Thrusters, 95lbs
10 Ring pull ups
8 Turkish getups, 1 pood

then

Tabata Sprints, 8 rds

20 secs all out, 10 secs recovery

20130213

21-15-9

Burpees
L pullups
Ring dips

20130212

Deadlift

1-1-1-1-1-1-1

then

10 rds:
Row 250m
45 secs rest

20130211


"Tabata something else"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

20130208

For time:

21-15-9
Deadlift 225lb
Handstand pushups

and

Run 4 x 800m sprints
90 secs active recovery between each sprint

Pace should be 1/2 of desired 1 mile time

20130207

Overhead Squat
3-3-3-3-3

then
For time:
10 KB swings
1 Burpee
10 KB swings
2 Burpees
10 KB swings
3 Burpees
10 KB swings
4 Burpees
...continue until you complete 10 KB swings and 10 Burpees

20130205

Three rds for time:

50 Double unders
20 Wallball 2 for 1's, 20lb

20130204

8 rds:

185 lb front squat, 3 reps
Row 250m
7 strict pullups