20130501

5 rds for time:

Row 500m
60 secs rest

20130430

20 min AMRAP:

Burpees, 3 reps
95 lb Thruster, 6 reps
Horizontal Pull ups, 9 reps
Box jumps, 12 reps

20130429

For time:

Run 800m
50 pull ups
100 push ups
150 squats
Run 800m

20130426

3 rds for time:

135lb Hang power clean, 15 reps
15 Burpees

20130425

Kettlebell swings, 1.5 pood

6 rds for time:

Left arm swing, 8 reps
Right arm swing, 8 reps
Two Handed swing, 8 reps
Alternating grip, 8 reps

Alternating grip should be a switch from hand to hand at the top of the movement, about chin height.

20130424

10 rds for time:

5 Weighted pull ups, 35 lbs
7 Back ext

20130423

21-15-9

225lb Dead lift
135lb Overhead squat

20130422

12 min AMRAP

185lb Bench Press, 3 reps
225 lb Back squat, 5 reps

20130419

4 rds:

Run 800m
2 mins rest

20130418

21-15-9

315lb Deadlift
Box jumps

20130417

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

20130416

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

20130415

Complete as many rounds and reps as possible in 15 minutes of:

155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

20130412

Three rounds for time of:

135 pound Front squat, 12 reps
12 Burpee pull-ups

20130411

Weighted Pull ups

 3-3-3-2-2-2-1-1-1 reps

then

Run 5k at moderate pace

20130410

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

20130409

12 min AMRAP:

10 Two-for-one Wall ball shots
20 Battle ropes- Use right arm movement to count reps
10 Hammer swings
5 Tire flips

20130405

Clean and Jerk

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

20130404

10 rds

250m row
40 secs rest

20130403

15 min EMOM

135lb Power Clean, 1 rep
135lb Deadlift, 2 reps
Burpees, 3 reps

20130402

Weighted pull ups, 25lbs

1-2-3-4-5...

Continue until you fail to complete a set

then

4 x 800m sprints
2 mins recovery between sprints

20130401

Power Clean
1-1-1-1-1

then

Front Squat
3-3-3-3-3

then

Deadlift
5-5-5-5-5

Loading should be progressive during each lift. Start at a reasonable weight and increase to about 70% of 1RM.