or

Thursday, May 26, 2011

"Badger"
3 Rounds for time:
30 Squat Cleans (95/65#)
30 Pull-ups
800m Run

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Wednesday, May 25, 2011

Push Press 5-5-5-5-5

Then, 5 Rounds for time:
5 Pull-ups
10 Burpees
15 Box Jumps
20 KB Swings (24/16kg)

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Tuesday, May 24, 2011

Back Squat 5-5-5-5-5

Then, AMRAP 7 minutes:
15 Wall Ball (Rx: 20/14#, B/C: 14/6#)
15 Sumo Deadlift High Pulls (Rx: 95/65#, B: 75/55#, C: 45/30#)

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Monday, May 23, 2011

Skill work: Tall Cleans 3-3-3

Then, 3 Rounds for time:
5 Power Cleans (Rx: 155/95#, B: 105/65#, C: 65/30#)
10 Toes-to-bar
200m Sprint
5 Power Cleans (Rx: 155/95#, B: 105/65#, C: 65/30#)
10 Toes-to-bar
200m Sprint
Rest exactly 1 minute

* The tall clean is simply the third pull of the clean. It is begun with the lifter standing tall with no bend in the knees; some coaches will start the movement with flat feet and others on the toes. From this tall position, the lifter begins transitioning the feet from the pulling to receiving positions while pulling under the bar aggressively to receive it in the front squat position.
Click here for an example

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Saturday, May 21, 2011

3rds for time:
5 Wall Climbs (chest must touch the wall in order to be Rx!!!)
10 Thrusters, Firebreather(135/95) Smokebreather (115, Ha!), Rx(95/65), B(75/45), C(45/30)
15 Knees to elbows (you must touch your knees to your elbows in order to be Rx!!!)
20 Double Unders
400m Run

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Friday, May 20, 2011

Skill work: Double Unders

For time:
10 KB Swings (24/16kg)
1 Burpee
100m Sprint
9 KB Swings
2 Burpees
100m Sprint
8 KB Swings
3 Burpees
100m Sprint
.
.
.
1 KB Swing
10 Burpees
100m Sprint

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Thursday, May 19, 2011

"Christine"
3 Rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

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Wednesday, May 18, 2011

5 Rounds for time:
7 Bear Complex (95/65#)
Bear Crawl (length of the gym and back)

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Tuesday, May 17, 2011

AMRAP 5 minutes:
Lightweight Turkish Get-ups

AMRAP 15 minutes:
10 Tire Flips
20 Alternating Box Step-ups (45/30# bar)
30 Medicine Ball Sit-ups
100m Sprint

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Monday, May 16, 2011

3 Rounds for time:
20 Man Makers (25/12# dumbbells)
20 Parallette Passthroughs
20 Burpees
400m Run

At the very end of the workout, do one rope climb. Time stops when your feet hit the crash pad.

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