Sunday, April 13, 2014

Sunday April 13th

A.
Three sets not for time of:
Ring Dips x Max Reps - 20, 25, 23
Double-Unders x 50 reps
Toes-to-Bar x 10 reps

B.
For time:
10 Deadlifts (275)
20 Pull-Ups
30 Box Jumps (24)
40 Kettlebell Swings (53#)
50 Double-Unders
40 Kettlebell Swings (53#)
30 Box Jumps (24)
20 Pull-Ups
10 Deadlifts (275)
11:57 - too slow!

C.
Every minute, on the minute, for 10 minutes:
15′ Rope Climb x 1-2 ascents

Wednesday, April 9, 2014

4-9-14 Hump Day

A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
Box Jumps x 10-12 reps
Toes to Bar x 12-15 reps

B.
Every two minutes, for 20 minutes (10 sets):
Clean x 2 reps
135, 145, 155, 165, 175, 185, 195, 205, 215

C.
For times:
Row 1500 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Row 1000 Meters
115/85 lb Shoulder to Overhead x 20 reps
Rest 3 minutes
Row 500 Meters
135/95 lb Shoulder to Overhead x 15 reps
7:04, 5:00, 2:54

Tuesday, April 8, 2014

4//8/14 Tuesday

A.
Back Squat
*Set 1 – 40% x 5 reps - 135
*Set 2 – 50% x 4 reps - 165
*Set 3 – 60-65% x 3 reps - 185
*Set 4 – 75% x 2 reps - 225
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 2 reps - 290
*Set 6 – 85% x 2 reps - 290
*Set 7 – 90-95% x 1 rep - 300
*Set 8 – 90-95% x 1 rep - 300
Rest 2-3 minutes between sets for the last four sets.

B.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps @ 80-85%
135 - 145

C.
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 85-90%
155

D.
Every minute, on the minute, for 10 minutes:
115/75 lb Snatch x 3 reps
Double Unders x 20 reps
All Unbroken

Monday, April 7, 2014

4-7-14 Monday

 A.
Two sets, not for time, of:
15′ Rope Climb x 2-3 ascents
Handstand Walk x 15-20 Meters

B.
For time:
60 Double-Unders
30 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24)
30 Chest-to-Bar Pull-Ups
60 Double-Unders
8:03

C.
Five rounds for time of:
Row 500 Meters
15 Hang Squat Cleans (95lbs)
20:07?

Saturday, April 5, 2014

4-5 Saturday

Workout of the Day
A.
Three sets, not for time, of:
Alternating Pistols x 10 reps
Double-Unders x 40 reps
Toes-to-Bar x 10 reps

B.
Every minute, on the minute, climbing the ladder:
Hang Clean + Front Squat + Jerk
Started at 135, 145, 155, 165, 175, 185, 195, 205

C.
Four sets for times:
Run 200 Meters
155 Ground to Overhead x 8 reps
Rest 3 minutes
1:17, 1:19, 1:17, 1:21

D.
Complete rounds of 21, 15 and 9 reps for time of:
Overhead Squats (95)
Handstand Push-Ups
8 something.

Friday, April 4, 2014

4-4 FRIDAY

Workout of the Day
A.
Complete as many rounds and reps as possible in 3 minutes of:
30 Calorie Row
30 Wall Ball Shots (20#)
30 Toes to Bar
30 Burpee Box Jump-Overs 24"
30 Snatches 95
Rest exactly 4 minutes then. . .
79 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
30 Calorie Row
30 Wall Ball Shots (20)
30 Toes to Bar
30 Burpee Box Jump-Overs (24″)
30 Snatches (95)
Rest exactly 4 minutes then. . .
119 reps

C.
For time:
30 Calorie Row
30 Wall Ball Shots (20lb)
30 Toes to Bar
30 Burpee Box Jump-Overs (24″)
30 Snatches (95lbs)
12:17

Thursday, April 3, 2014

4-3 THURSDAY

A.
Back Squat
*Set 1 – 40% x 5 reps  - 135
*Set 2 – 50% x 4 reps  - 155
*Set 3 – 60-65% x 3 reps - 185
*Set 4 – 75% x 2 reps - 225
*Set 5 – 85% x 1 rep - 245
*Set 6 – 90% x 1 rep - 265
*Set 7 – 90-95% x 1 rep - 295
*Set 8 – 90-95% x 1 rep - 315

B.
Every two minutes, for 10 minutes (5 sets):
Snatch x 3 reps @ 75-85%

C.
Every minute, on the minute, for 5 minutes:
Snatch x 2 reps @ 80-85%

D.
Every minute, on the minute, for 20 minutes:
Even Minutes – 135 Thruster x 3 reps
Odd Minutes – Chest-to-Bar Pull-Ups x 10 reps

Wednesday, April 2, 2014

4-2-14 New Program! WEDNESDAY

A.
Three sets, not for time, of:
Alternating Pistols x 10 reps (5 each leg)
Double-Unders x 40-60 reps
Toes-to-Bar x 10-12 reps
B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Hang Clean + Clean

C.
Three sets of:
Touch-n-Go Deadlift x 10 reps
Pull-Ups x 20/15 reps
Rest 3 minutes

D.
Three sets for times:
Run 800 Meters
95lb Shoulder to Overhead x 25 reps
Rest 3 minutes

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