26 Jan 13 Box Squats and more....

Box Squats
10x3 banded with Red Band at 65% 1 RM
Gym Max Effort Day

2 min ea Max Effort (2 min rest in between)

Muscle Ups (sub pullups)

pushups

Abmat situps

1 mile run

25 Jan 13 Deadlift, Box Jump, Run

15 minutes Muscle-Up practice.
-then-
5 rounds of:
5 Deadlifts @ 225/150#
10 Box Jumps
Run 200m

Rest one minute between rounds

24 JAN 13 Doubles and some stuff, but not double stuff

100 Double Unders
Then

5 Rounds for Time
15 Kettlebell Swings
10 Burpees
10 KB Snatches ea Arm
10 Jump Squats
100m Run

Then 100 Doubles

23 Jan 13 10 Min AMRAP

 15 minutes Snatch practice.


10 minute AMRAP of:
30 Double-Unders
15 Hang Power Snatches 75/55#

22 Jan 13 Back Squats and some Max Efforts....

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.

3 rounds for total reps of:
2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps
-rest 1 minute

21 Jan 13 It's a Chipper

12 minutes to establish a 1RM Clean & Jerk (squat and split).
---
For time:
20 HSPU
30T2B
20 Thrusters 135/95#
30 KBS 32/24kg
20 Push Jerks 135/95#
5 Rope Climbs

19 Jan 13 Beach Day and Sparta

Beach WOD Partner WOD

30/40/50 push-ups/sit-ups/squats
Bear Crawl
Crab Walk
30/40/50 push-ups/sit-ups/squats
partner carry
Wheelbarrow
30/40/50 push-ups/sit-ups/squats
Broad jump burpee
Leap frog
30/40/50 push-ups/sit-ups/squats

Box WOD

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.



Sparta 300
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps

18 Jan 13 OHS and more.....

15 MIN 1 RM OHS


Then for Time


50 Burpees
25 Hang Power Snatches 95/65#
25 Burpees
15 Hang Power Snatches 95/65#
15 Burpees
5 Hang Power snatches

17 Jan 13 max Effort Day

15 minutes Muscle-Up practice.
Notes: Band-assisted is the preferred


-then-


4 rounds of:
40 seconds ME Wall Walks
-rest 20 seconds-
40 seconds ME Ring Dips
-rest 20 seconds-
40 seconds ME Power Cleans 155/105#
-rest 20 seconds

16 Jan 13 Diane

15 Min for 1 RM Bench Press

Then

Diane
21-15-9
Deadlifts
HSPU

15 JAN 13 WOD 20 min AMRAP

20 Min AMRAP

20 Pushups
30 Situps
40 Kettlebell Swings 24/16

14 JAN 13 10 min AMRAP ++++++

10 Min AMRAP

12 Chest to bar pullups
12  30/24 in Box Jumps

then right into planks

12 JAN 13 Partner WOD

Dragging Helen and a Grace

3 Rounds for Time
400m sled drag 70/35
21 swings 24/16
12 pull-ups

Then

30 Clean and jerks 135/95

11 JAN 13 Nancy

15 Min for 1 RM Sumo Deadlift

Nancy
5 RFT
400m Run
15 OHS 95/65

10 Jan 13 More Front Squats...

Bench Press: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.

-then-

4 rounds for time of:
5 Front Squats 185/120#
8 Strict Pullups
40 Double-Unders

9 Jan 13 Deadlifts and Box Jumps

3 rounds for time of:
12 Deadlifts 275/185#
24 Box Jumps 24″
Notes: There is a 15 minute cap.
-then-
20 (alternating) Turkish Get Ups @ 24/16kg (10 ea Arm)

8 JAN 13 Max Efforts and Heavy Front Squat

Front Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.

-then-

3 rounds for total reps of:
1 minute ME Shoulder Touches.
-1 minute rest
1 minute ME Pullups.
-1 minute rest
1 minute ME Burpees.
-1 minute rest

7 Jan 13 AMRAP

12 minutes to establish a 3rm Hang Squat Clean.

Notes: The barbell may not touch the floor before all 3 reps .


-then-
10 minute AMRAP of:
5 Push Jerks 155/105#
20 Split Jumps

-then-
4x 200m Runs with 1 min rest

5 JAN 13 Saturday Slam

15 minutes to establish a 1rm Snatch (Full or Power Athletes choice)

-then-

“Tommy V(ish)”
21 Thrusters 115/75#
12 Wall Walks
15 Thrusters 115/75#
9 Wall Walks
9 Thrusters 115/75#
6 Wall Walks

4 JAN 13 Barbara

Barbara

5 RFT

20 Pullups
30 Pushups
40 Situps
50 Squats