Friday, November 29, 2013

Tuesday, November 26, 2013

11/27/13 - "We" Wednesday


  • SWOD then...
  • Teams of 2 or 3 (3 will have more reps)

  • 6  rounds

  • 14 sumo dlhp (115/75)
  • 20 front rack Lunges (115/75)
  • 20  clapping pushups

Monday, November 25, 2013

Sunday, November 24, 2013

Thursday, November 21, 2013

11/22/13


  • SWOD: Push/Split Jerk 3-3-3-3-3

  • 7 rounds

  • 200 M run
  • 10 kb/db alternating snatches (55/35)
  • 16 Russian Twist (45/25)

Wednesday, November 20, 2013

11/21/13


  • SWOD: farmer walk AHAP for max distance (2 attempts per person)

  • 15 Wall Balls (20/14)
  • 100 Double Unders / ab mat hops
  • 15 wall balls (20/14)
  • 50 med ball situps
  • 15 wall balls (20/14)
  • 25 HSPU / 50 modified
  • 15 wall balls (20/14)
  • 5 rope climbs / 15 strict pullups

Tuesday, November 19, 2013

11/20/13 - "we" WEdnesdays


  • SWOD: 1 RM per arm on Turkish Getup

  • Teams of 2 or 3 partners
  • 7 rounds

  • 10 Partner clapping pushups
  • 20 Deadlifts (225/155)
  • 30 KB Russian swings (70/53)

Monday, November 18, 2013

11/19/13


  • SWOD: Deadlift 3-3-3-3-3

  • 10 Min AMRAP

  • 7 Push Jerk (185/105)
  • 10 Toes To Bar / 15 v-ups
  • 10 Ring Dips / 20 dips

Friday, November 15, 2013

11/16/13


  • 10 HSPU / 20 modified / 20 pushups
  • 50 M OH Lunges
  • 100 M run
  • 10 HSPU / 20 modified / 20 pushups
  • 50 M OH Lunges
  • 200 M run
  • 10 HSPU / 20 modified / 20 pushups
  • 50 M OH Lunges
  • 400 M run
  • 10 HSPU / 20 modified / 20 pushups
  • 50 M OH Lunges
  • 800 M run

Thursday, November 14, 2013

Wednesday, November 13, 2013

11/14/13


  • SWOD: Romanian Deadlift 3-3-3-3-3

  • 5 Rounds

  • 5 MU (ring for RX) / 10 C2B pullups
  • 10 Floor Press (165/85)
  • 20 Russian Twists (45/25)(10 per side)

Tuesday, November 12, 2013

11/13/13 - "We" WEdnesdays


  • SWOD: 400M  Row relay

  • 3 rounds

  • Teams of 2 or 3

  • 50 Wall Balls (20/14)
  • 30 Burpee-Box Jumps (24"/20")
  • 400 M med ball run (same ball)

Monday, November 11, 2013

11/12/13


  • SWOD: Push Press 5-3-3-1

  • AMRAP 7
  • 5 deadlift (275/175)
  • 15 ab mat situps

  • rest 5 min

  • AMRAP 7
  • 5 power cleans (205/125)
  • 10 HR Pushups

Sunday, November 10, 2013

11/11/13 - Jackie (benchmark)


  • SWOD: Pendlay Row 5-5-5-5-5

  • Jackie

  • 1000 M row
  • 50 Thrusters (45 lbs male and female)
  • 30 pullups

  • Cool Down: 800 M run

Friday, November 8, 2013

Thursday, November 7, 2013

11/08/13


  • SWOD: 7 Min EMOM - 2 Snatches AHAP (as heavy as possible)

  • 3x ME static Chin up hold (10 min running clock)

  • 15 Min AMRAP

  • 50 Double Unders
  • 30 alternating OH Lunges (45/35)
  • 10 HSPU / 20 modified

Wednesday, November 6, 2013

11/07/13


  • SWOD: Hang clean 5-5-5-5-5

  • Teams of 2 or 3 (one partner working at a time)
  • *all partners will run together
  • **teams of 3 will add half of the total rep count (ie: 150 pullups or 50 per person)

  • 100 M run
  • 100 Pullups
  • 200 M run
  • 100 American Swings (70/53)
  • 400 M run
  • 50 alternating Pistols / 150 air squats
  • 800 M run
  • 20 Muscle Ups / 40 strict pullups & 40 dips

Monday, November 4, 2013

11/05/13


  • SWOD: Shoulder Press 5-3-3-1

  • 1 minute round with 1 minute rest x 10 rounds

  • 100 M run
  • 6 Toes To Bars / 10 v-ups
  • 3 Squat Cleans (205/125)

  • **try to go as heavy as possible for all rounds on the cleans**

Friday, November 1, 2013

11/02/13


  • 30 Toes To Bar / 50 V-ups
  • 400 M run
  • 50 Wall Balls (20/14)
  • 400 M run
  • 50 American Swings (70/53)
  • 400 M run
  • 50 Russian Twists (45/25)
  • 400 M run