CF 10-19-12 Round 2

A. Clean. Build to a 1 rep max. *new PR 110#*

B. Clean. 4 minute AMRAP @ 90% A. PR - 7 reps @ 100#
3 minute rest

C. Clean. 3 minute AMRAP @ 80% A.  PR - 21 reps @ 90#
3 minute rest

D. Clean. 2 minute AMRAP @ 70% A. PR - 28 reps @ 77#

CF 10-12-12

Hang Clean.  3, 3, 3, 3, 3.  2-3 min rest. (75#; 85#; 85#; 90#; 100# x 1; 107#x1)
*New PR 107#*

2 Rounds for Time - PR 15:30

• 20 Ground to Overhead (75#)
• 800m Run

CF 10-05-12

Clean (Power or Squat). 5, 3, 1, 5, 3, 1 (85#; 95#; 100#; 95#, 100# x2; 105#)
*New Max PR 105#*

7 Rounds for time - PR 10:33 @75#

• 7 Power Cleans
• 7 Burpees (with jump over bar)

CF 09-28-12

A. Clean. 3, 2, 1, 3, 2, 1. 2 min rest. (95; 100x1; 95; 100x1; 100x1; 102)

*New Personal Record 102#*

 

B1. Push Press. 10 unbroken reps. 10 sec rest. (65; 75; 65)

B2. Kettlebell Swing. 15 unbroken reps. 60s rest. x3 (1 pood)

 

For Time: total time 14:30

• 30 Ground to Overhead - 5:31 @ 75#
• 1 Mile Run

06-09-12 to 06-18-12

06-18-12 CFR
W/U

• 250m row
• 10 Back Extension
• 10 Glute Ham Situps

STRENGTH

• Max Set: Back Squat: PR 110lbs

SKILL WORK: Clean

12 min AMRAP: PR 8 rounds +1

• 3 Cleans (45 lbs)
• 6 Squats
• 9 P/U
• 12 D/U sub 36 singles

ROW 500 x 500 x 250 (rest in between sets as long as takes to row set)

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Sat 06-09-12 CFR

Modified HOPE - (3 Rounds) - PR 499

• Burpees
• Jump Rope
• Box jump, 18" box
• Ring Rows

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

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Sun 06-10-12 CF

20 Min AMRAP - PR 9 Rounds

• 5 Pull ups (chair assisted)
• 10 P/U
• 15 Squats (30 lbs)

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Wed 06-15-12 CFR

W/U 400m Run

Partner Sets - 4 Rounds

• 400m Run
• 75 Situps
• 50 Lunges (16 lbs)
• 25 KBS (15 lbs)

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Thurs 06-14-12 CFR

W/U

• 400m Run
• 3 Rounds
• 10 Jumping Jacks
• 7 P/U
• 5 Squats

PH 1 - 30 Wallballs as high as possible (5 sec rest between)
PH 2 - "Lynne" - 5 Rounds

• Bench
• Pullups (blue band assist)

PH 3 - Core Work / Cool Down - 3 Rounds

• 30 sec Front Plank
• 30 sec Left Plank
• 30 sec Right Plank
• 20 Flutter Kicks

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Fri 06-15-12 RUNNING

3.09 miles  35:12

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Sat 06-16-12 CFR

PH 1 - W/U
PH 2 - Deadlift Series
PH 3 - Partner AMRAP

• 10 SDLHP
• 5 Burpees
• Bear Crawl
• 10 Situps
• Bear Crawl
• (SWITCH)