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Tuesday, January 8, 2013
Thursday, January 3, 2013
CF 12-19-12
A. Deadlift. 5, 5, 5. 2 min rest. (165#; 165#; 165#)
B. Hang Clean. 3, 3, 3. 2 min rest. (practice thump grip - 75#; 75#; 75#)
10 Min AMRAP - PR 134 reps
- 25 Kettlebell Swings
- 25 Burpees
CF 12-18-12
“Chimpanzee Charley Horse” - PR 20:03
- 20 Handstand Push Ups (45 + ab mat)
- 30 Dips
- 10 Knees to Elbows
- 200m Run
- 20 Dips
- 20 Knees to Elbows
- 400m Run
- 10 Dips
- 30 Knees to Elbows
- 800m Run
CF 12-17-12
A. Back Squat @ 22×1. 5, 5, 5, 5, 5. 2 min rest. (115#; 105#; 105#; 105#; 105#)
B. Walking Lunges. 150 steps with med ball (20# / 14#). Move ball position every 15 steps.
C. Double Unders. 125 for time. 10 minute cap. - PR 79 DUs
D. FLR on Rings. AMSAP in 10 minutes.
CF 12-14-12
A. Push Press. 3, 3, 3, 3, 3. 2 min rest. (65#; 75#; 85#; 90#x2; 87#x2)
B. Strict Pull Up. Supinated Grip. 1 attempt at max reps. - PR 2 reps
“…for Johnny”
5 Rounds for time - PR 21:19
- 400m Run
- 20 Toes to Bar
CF 12-12-12
A1. Deadlift. 3 reps. 0s rest. (165#; 185#; 205#; 215#)
A2. Clapping Push Up. AMRAP. 0s rest.
A3. Push Up. AMRAP. 2-3 min rest. x4
“Rod Belding’s Betrayal”
12 Minute AMRAP - PR 5 rds + 8
A2. Clapping Push Up. AMRAP. 0s rest.
A3. Push Up. AMRAP. 2-3 min rest. x4
“Rod Belding’s Betrayal”
12 Minute AMRAP - PR 5 rds + 8
- 12 Power Cleans (95#M / 65#F)
- 12 Double Unders
CF 11-28-12
In 10 minutes, establish a 1 rep max clean.
Prowler Push. 40s at tough effort.
Long rest.
x7
CF 11-27-12
6 Rounds:
- 2 min Handstand Push Up Practice
- 2 min Double Under Practice (Triple unders if you’re way good at DUs)
- 2 min Rope Climb Practice
- 2 min Ring Work (Dips, supports, muscle ups, L-sits, etc.)
CF 11-26-12
A. Back Squat. 5, 5, 5. 2-3 minute rest. (125#; 135#; 140#)
B. 1 1/4 Front Squat. 3, 3, 3. 2-3 minute rest. (95#; 100#; 105#)
6 Rounds:
B. 1 1/4 Front Squat. 3, 3, 3. 2-3 minute rest. (95#; 100#; 105#)
6 Rounds:
- 15s max reps kettlebell swings
- 15s max reps burpees
- 15s airdyne sprint
- 4 minute rest
CF 11-24-12
10 Min AMRAP:
-5 Min Rest-
10 Min AMRAP:
-5 Min rest-
10 Min AMRAP:
- 7 Thrusters (75# / 55#)
- 5 Toes to Bar
-5 Min Rest-
10 Min AMRAP:
- 5 Burpee Box Jumps
- 5 Double Unders
- 10 Walking Lunges
-5 Min rest-
10 Min AMRAP:
- 200m Run
- 15 Kettlebell Swings
CF 11-23-12
For Time - PR 33:25
- 40 Burpee Pull Ups
- 1600m Run
- 20 Burpee Pull Ups
- 800m Run
- 10 Burpee Pull Ups
- 400m Run
- 5 Burpee Pull Ups
- 200m Run
CF 11-21-12
Touch-n-Go Deadlift. 3, 3, 3. 2 min rest. (185#; 205#; 225#)
10 rounds for time - PR 15:48
- 5 Deadlift (245 / 155)
- 15 Wall Balls
CF 11-19-12
A. 1 1/4 Back Squat. 6, 4, 2, 6, 4, 2. 2 min rest. (95#; 105#; 115#; 105#; 125#; 135#x1)
B1. Push Ups (on rings if possible). AMRAP. Brief rest. (17, 13, 15; 12; 10)
B2. Ring Rows (feet elevated if possible). AMRAP. 2 min rest. x5 (5, 4, 4, 4, 3)
C. Box Jumps. (Jump up / Step Down). AMRAP in 10 minutes. PR- 110
CF 11-17-12
6 Minute AMRAP:
- 100m Run
- 6 Burpee Box Jumps
-2 Minute Rest-
6 Minute AMRAP:
- 6 Double Unders
- 10 Walking Lunges
-2 Minute Rest-
6 Minute AMRAP:
- 6 Wall Balls
- 4 Toes to Bar
-2 Minute Rest-
6 Minute AMRAP:
- 100m Run
- 6 Burpee Box Jumps
-2 Minute Rest-
6 Minute AMRAP:
- 6 Double Unders
- 10 Walking Lunges
-2 Minute Rest-
6 Minute AMRAP:
- 6 Wall Balls
- 4 Toes to Bar
CF 11-16-12
A. Push Press. 5, 4, 3, 2, 1, 5. 2 min rest. (75#; 80#; 85#;95#x1; 95#; 85#)
B. Shoulder Press. 5, 5, 5. 2 min rest. (55#; 60#; 62#)
For time - PR 11:38
**We will choose KB / Thruster weights that allow for a good balance of speed, toughness, and unbroken-nessessess.
B. Shoulder Press. 5, 5, 5. 2 min rest. (55#; 60#; 62#)
For time - PR 11:38
- 30 Kettlebell Swings (1 pood)
- 400m Run
- 30 Thrusters (45#)
- 400m Run
- 15 Kettlebell Swings (1 pood)
- 400m Run
- 15 Thrusters (45#)
**We will choose KB / Thruster weights that allow for a good balance of speed, toughness, and unbroken-nessessess.
CF 11-13-12
Skill Practice.
- Ring Work (supports, dips, skin-the-cats, toes-thru-rings, push ups, muscle ups, L-sits, levers, etc.)
- Handstand Push Ups
- Rope Climbs
- Double Unders - PR 20 DU
3 min row for max meters - PR 810m
3 min Airdyne for max (whatever the metric is on that thing) - PR 102
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