4.23.13

A.
1 mile Run Max Effort

rest 3 min

B.
100 Doubleunders for Time

rest 3 min

C.
7 Min AMRAP:
5 HSPU
7 HR Push Ups
9 Pull Ups

4.22.13

15 Min to find 1RM Deadlift

then

For Time:
20-15-10-5 of:
Deadlift @ 50%
KB Swings (53/35)
*Run 200m between rounds.

4.19.13

4 Cycles for Time of:

10 Plate Press (45/25)
10 K2E's
Sprint 100m
10 One-Arm DB Push Press ea. Arm (40/25)

rest 1 Min Between Cycles, Subtract 3 min Rest for total time.

4.18.13

For Time:

Run 1000m
90 Doubeunders
80 KB Hang Cleans (total, 53/35)
70 HR Push Ups
60 Jumping Lunges (total)
50 Box Jumps (24/20)
40 Pull Ups
30 OHS (95/65)
20 Burpees
10 30 ft Shuttle Runs

4.17.13

15 Min Find 1RM Power Clean

then

21-15-9:
Power Clean @ 75%
ABMAT

4.16.13

A.
7 Min AMRAP:
10 Deadlift (135/95)
10 Wall Ball (20/14)

rest 3 min

B.
7 Min AMRAP:
5 Burpees
15 Doubleunders

rest 3 min

C.
7 Min AMRAP:
10 Plate OH Lunges (45/25, Total)
10 HR Push Ups

4.15.13

15 Min Back Squat @ 80%, 85%, 90%
3-2-1, 3-2-1, 3-2-1
Perform these wave sets with about 2 min rest between sets. Increase weight from 80% on 3 reps, to 85% on 2 reps, and 90% on 1 rep. Repeat for each set.

then

"Helen"
3 RFT:
Run 400m
21 KB Swings (53/35)
12 Pull Ups

4.12.13

A.
For Time:
Run 800m
50 Plate Press (45/25)
50 Squats

rest 3 min

B.
Max Effort 500m Row

rest 3 min

C.
30 HSPU For Time

4.11.13

4 Cycles For Time:

With a Continuous clock Perform 1 Minute Each of:
Doubleunders
Deadlift (135/95)
Lunge Strides
HR Push Ups

Rest 1 Min Between Cycles.
Total Reps for All Four Cycles for Score.

4.10.13

10 Min Snatch Practice

then

15 Min AMRAP:
5 Power Snatch (95/65)
10 Burpees
15 Wall Ball (20/14)

4.9.13

For Time:

Buy In: 50 Doubleunders

5 Rounds of:
Run 400m
15 KB Swings (53/35)
15 Pull Ups

Cash Out : 50 Doubleunders

4.8.13

"The Chief"

3 Min AMRAP:
3 Power Cleans (135/95)
6 Push Ups (chest to ground)
9 Air Squats

rest 1 min, 5 Cycles

Score is total competed rounds in each cycle, total at the end.

4.5.13

For Time:

Run 800m
20 Burpee/Tuck Jumps
30 Box Jumps (24/20)
40 HR Push Ups
30 Box Jumps
20 Burpee/Tuck Jumps
Run 800m

4.4.13

 

Workout 13.5

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

**We will have a couple of task and time priority options for those not competing in the open tomorrow.

4.3.13

15 to find 1RM Deadlift

then

5 RFT:
1 Squat Clean & Jerk (155/110)
10 Deadlift
10 KB Swings (53/35)

*Open competitors, skip this and work on mobility, skills, and weaknesses. Dr.'s orders.

4.2.13

15 Min to find 1RM Press

then

20 Min Clock:

Buy in: Run 400m, then...
100 Doubleunders
50 Pull Ups
100 Lunge Strides (total)
50 KB Snatch (53/35 total)
100 Weighted Step Ups w/KB

*repeat reps if you complete the cycle, do not include the 400m run again.
400 Reps is a total cycle, score is total reps in 20 min.

4.1.13

A.
15 Min to find 1RM Back Squat

then

B.
EMOM 10 min Sprint 100m, record fastest and slowest.

rest 2 min

C.
For Time:

100 Squats
90 ABMAT
Run 800m
70 HR Push Ups

3.29.13

4 RFT:

10 Lateral Burpees
10 KB Swings (53/35)
20 Squats
Run 400m

3.28.13

 

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

3.27.13

A.
For Time:
20 Burpee/Pull Ups
100 Doubleunders
20 HSPU
100 Doubleunders

rest 3 min

B.
For Time:
3x400m, rest half the time it took for the 400m. Score is slowest 400.