1. Back Squats sets of 1
2. 40 one arm dumbbell snatch 100/70
alternate arms each rep
3. 2 rounds
10 clean to overhead 185/120
10 muscle ups
set bar opposite end of the gym from the rings. workout ends when you return to barbell
4. 15 wall ball 30/20
15 toes to bar
15 hspu 45s/35s
rest 2 min x4
5. shoulder a heavy atlas stone x5 rest 2 min x5. After last set immediately run 400m
6. 15 minutes on the minute
first ten do 3 muscle ups then 6 hand release push ups
next five minutes do 3 muscle ups then 9 hand release push ups
7. bike 1 hour
Monday, May 6, 2013
Saturday, May 4, 2013
Wednesday, May 1, 2013
1. Bench Press sets of 3
2. 10 dumbbell thrusters rest 60 sec x5 75/50 lbs dbs
3. 30 overhead squat 155/105
10 rope climbs
60 wall balls 30/20
4. 100 hspu
stationary bike 1k with tough resistance
5. 5 muscle ups on the minute for ten minutes wearing 10 lbs vest
after last set drop the vest and do 25 strict pull ups then 25 chest to bar
6. 1 hour on the bike
2. 10 dumbbell thrusters rest 60 sec x5 75/50 lbs dbs
3. 30 overhead squat 155/105
10 rope climbs
60 wall balls 30/20
4. 100 hspu
stationary bike 1k with tough resistance
5. 5 muscle ups on the minute for ten minutes wearing 10 lbs vest
after last set drop the vest and do 25 strict pull ups then 25 chest to bar
6. 1 hour on the bike
Tuesday, April 30, 2013
Monday, April 29, 2013
1. Push press sets of 3
2. 10 power snatch 185/120 rest 60 sec x3
3. 3 rounds
10 thrusters 135/95
10 hspu on 45/35s
after 3 rounds finish with 30 burpee box overs 30/24
4. 10 box hops on even minutes
7 muscle ups on odd minutes
24 minutes
5. row 200m rest 1 min x7
6. 10 bench press 185/120
10 hand release push ups
rest 90 sec x5
7. 1 hour on the bike
2. 10 power snatch 185/120 rest 60 sec x3
3. 3 rounds
10 thrusters 135/95
10 hspu on 45/35s
after 3 rounds finish with 30 burpee box overs 30/24
4. 10 box hops on even minutes
7 muscle ups on odd minutes
24 minutes
5. row 200m rest 1 min x7
6. 10 bench press 185/120
10 hand release push ups
rest 90 sec x5
7. 1 hour on the bike
Sunday, April 28, 2013
Saturday, April 27, 2013
Thursday, April 25, 2013
1. Bench Press sets of 5
2. 20 power snatch rest 2 min 15 power snatch rest 1 min 10 power snatch rest 30 sec 5 power snatch 135/95
3. 100 double unders
50 hspu on 45s/35s
50 yards walking lunge holding 45/35 plate overhead
1000 m row
4. 10 clean to overhead 225/145
50 double unders
rest 3 min x2
5. 30 muscle ups ( do this in 3 sets of 10)
6. 45 min on the bike. took it to 7500 feet
2. 20 power snatch rest 2 min 15 power snatch rest 1 min 10 power snatch rest 30 sec 5 power snatch 135/95
3. 100 double unders
50 hspu on 45s/35s
50 yards walking lunge holding 45/35 plate overhead
1000 m row
4. 10 clean to overhead 225/145
50 double unders
rest 3 min x2
5. 30 muscle ups ( do this in 3 sets of 10)
6. 45 min on the bike. took it to 7500 feet
Wednesday, April 24, 2013
Monday, April 22, 2013
Sunday, April 21, 2013
Forgot to put this up Friday
1. Squat clean sets of 1
2. 10 power snatch 165/110 rest 60 sec x3
3. 3 rounds
15 shoulder to overhead 155/105
30 chest to bar
60 double unders
4. 7 hspu on the minute for 15 minutes. 20 pound vest
5. 3 muscle ups on the minute for 15 minutes. 20 pound vest
6. 30 front squat for time. 225/145
7. 1 hour on the bike
1. Squat clean sets of 1
2. 10 power snatch 165/110 rest 60 sec x3
3. 3 rounds
15 shoulder to overhead 155/105
30 chest to bar
60 double unders
4. 7 hspu on the minute for 15 minutes. 20 pound vest
5. 3 muscle ups on the minute for 15 minutes. 20 pound vest
6. 30 front squat for time. 225/145
7. 1 hour on the bike
Thursday, April 18, 2013
1. Deadlift 1 rep max followed by max set hspu at 8.5/6.5 inch deficit
2. 30 yard sled push moderate weight rest 1 min x10
3. 21-15-9
overhead squat
toes to bar
4. 5 power clean 205/135
run 200m
rest 90 sec x10
5. 7 bench press on the minute for 10 minutes
minutes 1-5 185/120
minutes 6-10 205/135
6. 4 muscle ups on the minute for 20 minutes with 15/10 lbs weight vest
7. 1 hour on the bike.
2. 30 yard sled push moderate weight rest 1 min x10
3. 21-15-9
overhead squat
toes to bar
4. 5 power clean 205/135
run 200m
rest 90 sec x10
5. 7 bench press on the minute for 10 minutes
minutes 1-5 185/120
minutes 6-10 205/135
6. 4 muscle ups on the minute for 20 minutes with 15/10 lbs weight vest
7. 1 hour on the bike.
Tuesday, April 16, 2013
1. Push Press sets of 2
2. Bench Press sets of 2
3. Work squat clean technique
4. 10 power clean 225/145 rest 60 sec x6
5. row 1000m
50 hspu
50 wall ball 30/20
row 1000m
6. 15 chest to bar rest 75 sec x15
7. 7 dumbell push press 75s/50s on even minutes
4 muscle ups on odd minutes
20 minutes all while wearing 15 lbs weight vest
8. ride stationary bike for 1 hour with heart rate at about 70% of max. At 5000 feet
2. Bench Press sets of 2
3. Work squat clean technique
4. 10 power clean 225/145 rest 60 sec x6
5. row 1000m
50 hspu
50 wall ball 30/20
row 1000m
6. 15 chest to bar rest 75 sec x15
7. 7 dumbell push press 75s/50s on even minutes
4 muscle ups on odd minutes
20 minutes all while wearing 15 lbs weight vest
8. ride stationary bike for 1 hour with heart rate at about 70% of max. At 5000 feet
Monday, April 15, 2013
1. Back Squat sets of 2
2. Deadlift sets of 1
3. 6 sets of power snatch rest 90 sec
sets 1-3 do 15 reps
sets 4-6 do 10 reps
4. 12-9-6-3
front squat 185/125
chest to bar
5. 20 box overs 30/24 inch
10 muscle ups
rest 90 sec x3
6. 20 weighted sit ups. 3 sets
7. 3 rounds
10 deadlift 315/205
20 hand release push ups
8. 6 sets of 5 unbroken muscle ups with as little rest between sets as possible. Wear 10 lbs vest
2. Deadlift sets of 1
3. 6 sets of power snatch rest 90 sec
sets 1-3 do 15 reps
sets 4-6 do 10 reps
4. 12-9-6-3
front squat 185/125
chest to bar
5. 20 box overs 30/24 inch
10 muscle ups
rest 90 sec x3
6. 20 weighted sit ups. 3 sets
7. 3 rounds
10 deadlift 315/205
20 hand release push ups
8. 6 sets of 5 unbroken muscle ups with as little rest between sets as possible. Wear 10 lbs vest
Friday, April 12, 2013
Thursday, April 11, 2013
1. Push Press sets of 4
2. 15 kb swings 80/60
rest 1 min x10
3. 30 wall ball 30/20 lbs to 12 foot
row 1k
30 box overs 24/20 feet can't touch the box
4. 30 double unders on even minutes
3 muscle ups on odd minutes
20 minutes
rest 7 min and repeat another 20 minutes with 40 double unders and 4 muscle ups
do all 40 minutes wearing a weight vest 15/10 lbs
5. pull a sled behind you as far as possible in 5 minutes
2. 15 kb swings 80/60
rest 1 min x10
3. 30 wall ball 30/20 lbs to 12 foot
row 1k
30 box overs 24/20 feet can't touch the box
4. 30 double unders on even minutes
3 muscle ups on odd minutes
20 minutes
rest 7 min and repeat another 20 minutes with 40 double unders and 4 muscle ups
do all 40 minutes wearing a weight vest 15/10 lbs
5. pull a sled behind you as far as possible in 5 minutes
Wednesday, April 10, 2013
1. Front Squat set of 4
2. 8 Walking lunges with bar in the front rack 185/125
On the minute for 10 minutes
3. 21 power clean 155/105
5 wall overs
15 power clean
5 wall overs
9 power clean
5 wall overs
4. 10 hspu on even minutes
8 strict pull ups on odd minutes
30 minutes while wearing a ten pound vest
5. Carry a Heavy sandbag on your shoulder 30 yards every 30 seconds for 15 minutes
2. 8 Walking lunges with bar in the front rack 185/125
On the minute for 10 minutes
3. 21 power clean 155/105
5 wall overs
15 power clean
5 wall overs
9 power clean
5 wall overs
4. 10 hspu on even minutes
8 strict pull ups on odd minutes
30 minutes while wearing a ten pound vest
5. Carry a Heavy sandbag on your shoulder 30 yards every 30 seconds for 15 minutes
Tuesday, April 9, 2013
Monday, April 8, 2013
1. Back Squat sets of 4
2. 10 power clean to overhead 185/125
rest 1 min x6
3. 3 rounds
12 ohs 165/110
8 muscle ups
4. 20 box jumps 30/24 inch
30 chest to bar pull ups
rest 2 min x3
5. row 500m
10 bench press 155/105
row 400m
10 bp 175/115
row 300m
10 bp 195/125
row 200m
10 bp 215/135
row 100m
10 bp 235/145
6. 50 wall ball 30/20 lbs for time
do 8 burpees on the start of each minute
2. 10 power clean to overhead 185/125
rest 1 min x6
3. 3 rounds
12 ohs 165/110
8 muscle ups
4. 20 box jumps 30/24 inch
30 chest to bar pull ups
rest 2 min x3
5. row 500m
10 bench press 155/105
row 400m
10 bp 175/115
row 300m
10 bp 195/125
row 200m
10 bp 215/135
row 100m
10 bp 235/145
6. 50 wall ball 30/20 lbs for time
do 8 burpees on the start of each minute
Saturday, April 6, 2013
Saturday
1. 10 deadlift 360/240
row 500m
rest 90 sec x5
2. 10 hspu on 45/35s on even minutes
12 toes to bar on odd minutes
20 minutes
3. 7 power clean 185/125
5 muscle ups
rest 1 min x5
4. 50 burpee box overs 24/20 feet cannot touch the box
5. 2 rounds
10 power clean 135/95
20 toes to bar
30 front rack lunges 135/95
run 400m
1. 10 deadlift 360/240
row 500m
rest 90 sec x5
2. 10 hspu on 45/35s on even minutes
12 toes to bar on odd minutes
20 minutes
3. 7 power clean 185/125
5 muscle ups
rest 1 min x5
4. 50 burpee box overs 24/20 feet cannot touch the box
5. 2 rounds
10 power clean 135/95
20 toes to bar
30 front rack lunges 135/95
run 400m
Thursday, April 4, 2013
1. Front Squat sets of 6
2. 10 squat snatch 155/105
rest 1 min x4
3. 50 double unders
40 toes to bar
30 bench press 165/110
100 double unders
30 bench press 165/110
40 toes to bar
50 double unders
4. 50 wall ball 30/20
1000m row
5. sled push moderate weight 20 yards down and 20 yards back
then 5 muscle ups
rest 1 min x7
2. 10 squat snatch 155/105
rest 1 min x4
3. 50 double unders
40 toes to bar
30 bench press 165/110
100 double unders
30 bench press 165/110
40 toes to bar
50 double unders
4. 50 wall ball 30/20
1000m row
5. sled push moderate weight 20 yards down and 20 yards back
then 5 muscle ups
rest 1 min x7
Wednesday, April 3, 2013
1. Back Squat sets of 6
2. 6 power clean 225/145 on even minutes
12 ring dips on odd minutes
20 minutes
3. 15 power snatch 185/125
15 box overs 30/24
15 muscle ups
4. 75 hspu for time with 5 power clean at the start of each minute 135/95
5. max set of muscle ups
take whatever number you get divide it by two and do that set as soon as you are able
divide that number by two.... until you reach 1 or 2 reps.
so say first set is 16 then next set is 8, then 4, then 2. Each set do unbroken
6. row 2k
2. 6 power clean 225/145 on even minutes
12 ring dips on odd minutes
20 minutes
3. 15 power snatch 185/125
15 box overs 30/24
15 muscle ups
4. 75 hspu for time with 5 power clean at the start of each minute 135/95
5. max set of muscle ups
take whatever number you get divide it by two and do that set as soon as you are able
divide that number by two.... until you reach 1 or 2 reps.
so say first set is 16 then next set is 8, then 4, then 2. Each set do unbroken
6. row 2k
Tuesday, April 2, 2013
Sunday, March 31, 2013
1. 2 power or squat clean on the minute for 12 minutes. Do which ever clean you are worse at. Heavy weight
2. 3 rounds
10 deadlift 325/210
10 burpee box overs 24/20
3. 5 muscle ups on the minute for 15 minutes
4. 20 hspu (45s/35s)
row 1000
20 hspu (45s/35s)
5. 20 wall ball 30/20
rest 1 min x7
after last set rest 1 min
20 toes to bar
rest 1 min x5
2. 3 rounds
10 deadlift 325/210
10 burpee box overs 24/20
3. 5 muscle ups on the minute for 15 minutes
4. 20 hspu (45s/35s)
row 1000
20 hspu (45s/35s)
5. 20 wall ball 30/20
rest 1 min x7
after last set rest 1 min
20 toes to bar
rest 1 min x5
Friday, March 29, 2013
Thursday, March 28, 2013
Tuesday, March 26, 2013
1. Bench Press sets of 1
2. 10 one arm dumbell snatch with left arm rest 1 min 10 snatches with right arm rest 1 min
x4 so total of 80 snatches. 100/70 lbs
3. 21-15-9
power clean 135/95
bar facing burpees
4. prowler push light weight 30 yards down and 30 yards back then do 7 bar muscle ups
rest 1 min x6
5. 25-20-15-10-5
hspu
ghd sit ups
6. 10 rings dips on the minute 35/20 lbs for 5 minutes. 90 sec rest then 30 regular ring dips
2. 10 one arm dumbell snatch with left arm rest 1 min 10 snatches with right arm rest 1 min
x4 so total of 80 snatches. 100/70 lbs
3. 21-15-9
power clean 135/95
bar facing burpees
4. prowler push light weight 30 yards down and 30 yards back then do 7 bar muscle ups
rest 1 min x6
5. 25-20-15-10-5
hspu
ghd sit ups
6. 10 rings dips on the minute 35/20 lbs for 5 minutes. 90 sec rest then 30 regular ring dips
Monday, March 25, 2013
Saturday, March 23, 2013
Thursday, March 21, 2013
Wednesday, March 20, 2013
1. Bench Press sets of 3
2. 10 hang power snatch 155/105 rest 1 min x5
3. 30 thrusters 95/65
30 wall ball 20/14
20 thrusters 115/75
20 wall ball 20/14
10 thrusters 135/95
10 wall ball 20/14
4. carry heavy yoke 30 plus yards rest 30 sec carry back 30 plus yards and do 10 hspu (45/35)
do entire cycle 5 times with 1 min rests between
5. 10 chest to bar on even minutes
10 ring dips on odd minutes
14 minutes wearing a 20/12 lbs weight vest
6. 50 ohs 115/75
40 ghd sit ups
30 calorie row
20 box over 30/24
100 double unders
2. 10 hang power snatch 155/105 rest 1 min x5
3. 30 thrusters 95/65
30 wall ball 20/14
20 thrusters 115/75
20 wall ball 20/14
10 thrusters 135/95
10 wall ball 20/14
4. carry heavy yoke 30 plus yards rest 30 sec carry back 30 plus yards and do 10 hspu (45/35)
do entire cycle 5 times with 1 min rests between
5. 10 chest to bar on even minutes
10 ring dips on odd minutes
14 minutes wearing a 20/12 lbs weight vest
6. 50 ohs 115/75
40 ghd sit ups
30 calorie row
20 box over 30/24
100 double unders
Tuesday, March 19, 2013
1. Front Squat sets of 3
2. 20 squat clean for time 225/150
full recovery
20 squat clean 135/95
full recovery
20 squat clean 185/125
full recovery
20 squat clean 155/105
3. 2 min as many muscle ups as possible
rest 3 min
2 min calorie row
rest 3 min
2 min hand release push ups
rest 3 min
2 min toes to bar
rest 3 min
2 min bar facing burpees
4. 3 rounds
5 wall overs
5 db clean to overhead 75s/50s
5. row 1000m rest 3 min x5
2. 20 squat clean for time 225/150
full recovery
20 squat clean 135/95
full recovery
20 squat clean 185/125
full recovery
20 squat clean 155/105
3. 2 min as many muscle ups as possible
rest 3 min
2 min calorie row
rest 3 min
2 min hand release push ups
rest 3 min
2 min toes to bar
rest 3 min
2 min bar facing burpees
4. 3 rounds
5 wall overs
5 db clean to overhead 75s/50s
5. row 1000m rest 3 min x5
Monday, March 18, 2013
1. back squat sets of 3
2. 5 bench press 225/145 then 10 chest to bar
rest 1 min x10
3. 3 rounds
7 clean to overhead 205/135
run 50 yards
7 box overs 30/24
run 50 yards
4. row 300 meters then 7 muscle ups
rest 1 min x5
5. 3 min as many hspu (45/35) as possible
rest 2 min
3 min as many ring dips as possible
6. 50 thrusters with just the bar as fast as possible
2. 5 bench press 225/145 then 10 chest to bar
rest 1 min x10
3. 3 rounds
7 clean to overhead 205/135
run 50 yards
7 box overs 30/24
run 50 yards
4. row 300 meters then 7 muscle ups
rest 1 min x5
5. 3 min as many hspu (45/35) as possible
rest 2 min
3 min as many ring dips as possible
6. 50 thrusters with just the bar as fast as possible
Sunday, March 17, 2013
Saturday, March 16, 2013
1. Front Squat sets of 5
2. 10 power clean 245/165 rest 1 min x4
3. row 1k
30 toes to bar
50 overhead squats 135/95
30 toes to bar
row 1k
4. 3 min as many wall ball as possible 30/20
rest 3 min
3 min as many box over as possible (no landing on the box) 24/20
5. row 500m 10 muscle ups
rest 3 min
row 500m 10 muscle ups
2. 10 power clean 245/165 rest 1 min x4
3. row 1k
30 toes to bar
50 overhead squats 135/95
30 toes to bar
row 1k
4. 3 min as many wall ball as possible 30/20
rest 3 min
3 min as many box over as possible (no landing on the box) 24/20
5. row 500m 10 muscle ups
rest 3 min
row 500m 10 muscle ups
Thursday, March 14, 2013
Wednesday, March 13, 2013
1. Push Press sets of 5
2. 15 squat snatch 135/95 rest 90 sec x3
3. 3 rounds
10 thrusters 135/95
10 chest to bar
after the 3 rounds row 1k
4. 6 hspu on plates (9/6 inch deep) on even minutes
5 muscle ups on odd minutes
20 minutes
5. sled drive 30 yards (lighter weight) rest 30 sec sled drive 30 yards then 10 ring dips
rest 1 min x7
2. 15 squat snatch 135/95 rest 90 sec x3
3. 3 rounds
10 thrusters 135/95
10 chest to bar
after the 3 rounds row 1k
4. 6 hspu on plates (9/6 inch deep) on even minutes
5 muscle ups on odd minutes
20 minutes
5. sled drive 30 yards (lighter weight) rest 30 sec sled drive 30 yards then 10 ring dips
rest 1 min x7
Monday, March 11, 2013
Didn't post anything yesterday cause I did the open workout and other nonsense:)
1. Back Squat sets of 5
2. 5 clean to overhead 225/145 on even minutes
10 wall ball 30/20 on odd minutes
20 minutes
3. 3 rounds
15 hspu (45s/35s)
prowler push 20 yards (moderate to heavy weight)
10 box overs 30/24
prowler push 20 yards
4. 50 double unders on even minutes
5 muscle ups on odd minutes
20 minutes
5. row 500m
20 hand release push ups
rest 1 min
row 400m
20 hand release push ups
rest 1 min
300m
20 hand release push ups
rest 1 min
200m
20 hand release push ups
rest 1 min
100m
20 hand release push ups
1. Back Squat sets of 5
2. 5 clean to overhead 225/145 on even minutes
10 wall ball 30/20 on odd minutes
20 minutes
3. 3 rounds
15 hspu (45s/35s)
prowler push 20 yards (moderate to heavy weight)
10 box overs 30/24
prowler push 20 yards
4. 50 double unders on even minutes
5 muscle ups on odd minutes
20 minutes
5. row 500m
20 hand release push ups
rest 1 min
row 400m
20 hand release push ups
rest 1 min
300m
20 hand release push ups
rest 1 min
200m
20 hand release push ups
rest 1 min
100m
20 hand release push ups
Friday, March 8, 2013
1. Push Press sets of 2
2. 10 overhead squats 175/115 on even minutes
8 bench press 185/120 on odd minutes
20 minutes
3. 4 rounds
15 wall ball 30/20
15 chest to bar
run 50 yards between movements. workout ends after last set of chest to bar
4. push a light sled 25 yards down and 25 yards back
then do 5 muscle ups
rest 1 min x10
5. 2 rounds
15 calorie row
15 power clean with axle bar 165/110
after the 2 rounds rest 5 min then repeat
2. 10 overhead squats 175/115 on even minutes
8 bench press 185/120 on odd minutes
20 minutes
3. 4 rounds
15 wall ball 30/20
15 chest to bar
run 50 yards between movements. workout ends after last set of chest to bar
4. push a light sled 25 yards down and 25 yards back
then do 5 muscle ups
rest 1 min x10
5. 2 rounds
15 calorie row
15 power clean with axle bar 165/110
after the 2 rounds rest 5 min then repeat
Thursday, March 7, 2013
Tuesday, March 5, 2013
1. Bench Press sets of 2
2. 20 kb snatch left arm rest 1 min 20 right arm rest 1 min 16 left arm rest 1 min 16 right arm
30 sec rest 12 left arm 30 sec rest 12 right arm 30 sec rest 8 left arm 30 sec rest 8 right arm
no rest 4 right arm no rest 4 left arm. 70/55 lbs
3. 3 rounds
5 rope climb
5 power clean 245/160
10 chest to bar
5 power clean 245/160
4. 50 double unders
10 hspu (45s/35s)
rest 1 min x10
5. 4 muscle ups
8 burpee with lateral hop on and over box 24/20
3 muscle ups
rest 90 sec x5
6. 50 burpee pull ups
2. 20 kb snatch left arm rest 1 min 20 right arm rest 1 min 16 left arm rest 1 min 16 right arm
30 sec rest 12 left arm 30 sec rest 12 right arm 30 sec rest 8 left arm 30 sec rest 8 right arm
no rest 4 right arm no rest 4 left arm. 70/55 lbs
3. 3 rounds
5 rope climb
5 power clean 245/160
10 chest to bar
5 power clean 245/160
4. 50 double unders
10 hspu (45s/35s)
rest 1 min x10
5. 4 muscle ups
8 burpee with lateral hop on and over box 24/20
3 muscle ups
rest 90 sec x5
6. 50 burpee pull ups
Monday, March 4, 2013
1. Back Squat sets of 2
2. 5 deadlift 385/250 on even minutes
5 bench press 235/155 on odd minutes
20 minutes
3. 3 rounds
21 hspu
21 toes to bar
after 3 rounds
20 yard overhead walking lunge 45/25
10 burpee plate overs
20 yard lunge 45/25
10 burp plate over
4. 7 muscle ups on even minutes
10 yard HEAVY sled push odd minutes
20 minutes
5. 20 calorie row
20 wall ball 30/20
rest 90 sec x5
2. 5 deadlift 385/250 on even minutes
5 bench press 235/155 on odd minutes
20 minutes
3. 3 rounds
21 hspu
21 toes to bar
after 3 rounds
20 yard overhead walking lunge 45/25
10 burpee plate overs
20 yard lunge 45/25
10 burp plate over
4. 7 muscle ups on even minutes
10 yard HEAVY sled push odd minutes
20 minutes
5. 20 calorie row
20 wall ball 30/20
rest 90 sec x5
Saturday, March 2, 2013
1. 3 front squat on the minute for 15 minutes 300/195
2. 3 rounds
5 power clean 225/145
5 muscle ups
3 rounds
15 box overs 30/24
15 ghd sit ups
then finish with
5 power clean
5 muscle ups
3. 8 weighted ring dips on the minute for ten minutes. 45/25
4. row 500m
10 lateral jumps over the slide part of the rower
6 single arm sdhp each arm 70/55
rest 90s x10
5. 30 hspu (45s/35s)
30 burpees
30 toes to bar
2. 3 rounds
5 power clean 225/145
5 muscle ups
3 rounds
15 box overs 30/24
15 ghd sit ups
then finish with
5 power clean
5 muscle ups
3. 8 weighted ring dips on the minute for ten minutes. 45/25
4. row 500m
10 lateral jumps over the slide part of the rower
6 single arm sdhp each arm 70/55
rest 90s x10
5. 30 hspu (45s/35s)
30 burpees
30 toes to bar
Friday, March 1, 2013
1. Bench Press sets of 4
2. 10 power snatch 135/95 rest 1 min x8
3. 20 shoulder to overhead 205/135
30 chest to bar
20 shld to oh 185/120
30 chest to bar
20 shld to oh 155/105
row 1500m
4. 15-12-9-6-3
hspu (45s and 25s/35s and 10s)
after each set hold plank on elbows for 30 seconds
5. 10 box jumps 30/24
5 muscle ups
10 hand release push ups
rest 1 min x6
2. 10 power snatch 135/95 rest 1 min x8
3. 20 shoulder to overhead 205/135
30 chest to bar
20 shld to oh 185/120
30 chest to bar
20 shld to oh 155/105
row 1500m
4. 15-12-9-6-3
hspu (45s and 25s/35s and 10s)
after each set hold plank on elbows for 30 seconds
5. 10 box jumps 30/24
5 muscle ups
10 hand release push ups
rest 1 min x6
Wednesday, February 27, 2013
1. Front Squat sets of 4
2. 5 bench press 225/145 rest 1 min x10
3. 21-15-9
power clean 135/95
toes to bar
4. 21-15-9
wall ball 30/20
kb swings 80/55
5. 15 hspu on the minute for 5 minutes then rest as needed and do 1 min max reps hspu rest 1 min x3
6. 3 clean to overhead 225/145 on even minutes
5 muscle ups on odd minutes
30 minutes
2. 5 bench press 225/145 rest 1 min x10
3. 21-15-9
power clean 135/95
toes to bar
4. 21-15-9
wall ball 30/20
kb swings 80/55
5. 15 hspu on the minute for 5 minutes then rest as needed and do 1 min max reps hspu rest 1 min x3
6. 3 clean to overhead 225/145 on even minutes
5 muscle ups on odd minutes
30 minutes
Tuesday, February 26, 2013
1. Push Press sets of 4
2. 10 power clean 225/145 rest 60 sec
10 power clean 245/160 rest 60 sec
10 power clean 265/175 rest 60 sec
5 power clean 285/185
3. For this workout set up a bar at the opposite end of the gym from where you do hspu. Set 4 boxes (30/24) up in between the two stations.
3 rounds
10 squat snatch 155/105
do a burpee box over to get past each box till you clear all 4
10 hspu (45s/35s)
burpee box overs to get back to the bar
4. carry a heavy yoke 20 yards on even minutes
12 chest to bar on odd minutes
20 minutes
5. 5 muscle ups on the minute for 6 minutes
then right into 50 double unders on the minute for 6 minutes
2. 10 power clean 225/145 rest 60 sec
10 power clean 245/160 rest 60 sec
10 power clean 265/175 rest 60 sec
5 power clean 285/185
3. For this workout set up a bar at the opposite end of the gym from where you do hspu. Set 4 boxes (30/24) up in between the two stations.
3 rounds
10 squat snatch 155/105
do a burpee box over to get past each box till you clear all 4
10 hspu (45s/35s)
burpee box overs to get back to the bar
4. carry a heavy yoke 20 yards on even minutes
12 chest to bar on odd minutes
20 minutes
5. 5 muscle ups on the minute for 6 minutes
then right into 50 double unders on the minute for 6 minutes
Monday, February 25, 2013
1. Back Squat sets of 4
2. 10 thrusters 155/105 with axle bar, rest 1 min x10
3. 25 overhead squats 155/105
25 box overs 30/24
25 bar muscle ups
4. row 12 calories on even minutes
10 dips on odd minutes
do this with weight vest 20/10 or whatever you can handle
40 minutes
5. 10-8-6-4-2
muscle ups (each set unbroken) rest as needed
2. 10 thrusters 155/105 with axle bar, rest 1 min x10
3. 25 overhead squats 155/105
25 box overs 30/24
25 bar muscle ups
4. row 12 calories on even minutes
10 dips on odd minutes
do this with weight vest 20/10 or whatever you can handle
40 minutes
5. 10-8-6-4-2
muscle ups (each set unbroken) rest as needed
Sunday, February 24, 2013
1. 10 power snatch rest 1min x4. 185/120
2. 10 power clean 245/160
row 500m
20 chest to bar
10 burpee box over 24/20
20 chest to bar
row 500m
10 power clean 245/160
3. 5 deadlifts 350/230 on even minutes
5 muscle ups on odd minutes
20 minutes
4. shoulder a heavy sandbag, carry it 20 yards drop it, shoulder it again and carry it back
then do 3 rope climbs.
rest 1 min x10
5. 2k row
2. 10 power clean 245/160
row 500m
20 chest to bar
10 burpee box over 24/20
20 chest to bar
row 500m
10 power clean 245/160
3. 5 deadlifts 350/230 on even minutes
5 muscle ups on odd minutes
20 minutes
4. shoulder a heavy sandbag, carry it 20 yards drop it, shoulder it again and carry it back
then do 3 rope climbs.
rest 1 min x10
5. 2k row
Saturday, February 23, 2013
1. 10 sets of 5 front squat 275/180. Squat clean for the first rep.
sets 1-4 rest 30 sec after
sets 5-9 rest 1 min after
2. 3 rounds
7 squat clean to thruster 185/120
run 20 yards down and back x2
3. push a prowler or yoke 20 yards with heavy weight on even minutes
10 hspu (45s/25s) on odd minutes
20 minutes
4. 8 toes to bar on even minutes
8 muscle ups on odd minutes
10 minutes
5. row 1000m
10 muscle ups
sets 1-4 rest 30 sec after
sets 5-9 rest 1 min after
2. 3 rounds
7 squat clean to thruster 185/120
run 20 yards down and back x2
3. push a prowler or yoke 20 yards with heavy weight on even minutes
10 hspu (45s/25s) on odd minutes
20 minutes
4. 8 toes to bar on even minutes
8 muscle ups on odd minutes
10 minutes
5. row 1000m
10 muscle ups
Thursday, February 21, 2013
1. Bench Press sets of 6
2. 10 power clean 1 min rest after each set.
set 1. 185/120
set 2. 205/135
set 3. 225/145
set 4. 245/160
set 5. 185/120
3. 60-40-20
power snatch 75/55
toes to bar
wall ball 20/14
double unders
4. 10 walking lunges with barbell in front rack 135/95 on even minutes
5 muscle ups on odd minutes
20 minutes
5. 50 box hops 24 inch
2. 10 power clean 1 min rest after each set.
set 1. 185/120
set 2. 205/135
set 3. 225/145
set 4. 245/160
set 5. 185/120
3. 60-40-20
power snatch 75/55
toes to bar
wall ball 20/14
double unders
4. 10 walking lunges with barbell in front rack 135/95 on even minutes
5 muscle ups on odd minutes
20 minutes
5. 50 box hops 24 inch
Wednesday, February 20, 2013
1. Front Squat sets of 6
2. 3 rounds
7 deadlift 345/225
7 muscle ups
3. 21-15-9
thrusters 135/95
box overs 30/24
4. 15 sets of chest to bar immediately followed by muscle ups 1 min rest between sets
sets 1-5 do 10 chest to bar followed by 4 muscle ups.
sets 6-10 do 7 c2b followed by 3 mu
sets 11-15 do 5 c2b followed by 2 mu
5. 5 clean and jerk 205/135 on even minutes
7 weighted dips on odd minutes 45/25
20 minutes
2. 3 rounds
7 deadlift 345/225
7 muscle ups
3. 21-15-9
thrusters 135/95
box overs 30/24
4. 15 sets of chest to bar immediately followed by muscle ups 1 min rest between sets
sets 1-5 do 10 chest to bar followed by 4 muscle ups.
sets 6-10 do 7 c2b followed by 3 mu
sets 11-15 do 5 c2b followed by 2 mu
5. 5 clean and jerk 205/135 on even minutes
7 weighted dips on odd minutes 45/25
20 minutes
Monday, February 18, 2013
Sunday, February 17, 2013
1. Back Sqaut sets of 6
2. 10 push press 185/120 rest 60 sec x10
3. 7 front squat 225/145
10 ring dips
7 front squat
10 ring dips
10 toes to bar
7 front squat
10 ring dips
10 toes to bar
10 box overs 30/26
7 front squat
10 ring dips
10 toes to bar
10 box overs
10 burpee pull ups
4. carry heavy yoke 20 yards on even minutes
5 muscle ups on odd minutes
20 minutes
5. 100 double unders
50 wall balls 30/20
100 double unders
2. 10 push press 185/120 rest 60 sec x10
3. 7 front squat 225/145
10 ring dips
7 front squat
10 ring dips
10 toes to bar
7 front squat
10 ring dips
10 toes to bar
10 box overs 30/26
7 front squat
10 ring dips
10 toes to bar
10 box overs
10 burpee pull ups
4. carry heavy yoke 20 yards on even minutes
5 muscle ups on odd minutes
20 minutes
5. 100 double unders
50 wall balls 30/20
100 double unders
Friday, February 15, 2013
1. Bench Press sets of 1
2. 10 front squat 225/145 rest 60 sec x6
3. 60 chest to bar
row 1500m
40 deadlifts 315/205 (steel plates if possible)
4. 15 kb swings 80/55 on even minutes
10 toes to bar on odd minutes
20 minutes
5. 3 rounds
10 hspu (two 45s a side/ 45 and 25 each side)
10 box overs 30/26
rest 3 min
45 weighted ring dips 35/20
2. 10 front squat 225/145 rest 60 sec x6
3. 60 chest to bar
row 1500m
40 deadlifts 315/205 (steel plates if possible)
4. 15 kb swings 80/55 on even minutes
10 toes to bar on odd minutes
20 minutes
5. 3 rounds
10 hspu (two 45s a side/ 45 and 25 each side)
10 box overs 30/26
rest 3 min
45 weighted ring dips 35/20
Thursday, February 14, 2013
1. Front Squat sets of 1
2. 10 ground to overhead with strongman log or axle bar if no log. Heavy weight for the implement.
rest 90 sec x3
3. 3 rounds
5 power clean to overhead 225/145
20 yard sandbag carry (heavy as possible)
3 rope climbs (2 inch rope)
20 yard sandbag carry
4. Row 12 calories on even minutes
6 muscle ups on odd minutes
20 minutes
(girls scale the number of calories and muscle up reps as needed)
5. 10 power snatch as fast as possible 135/95 rest 1 min x3
6. carry heavy yoke 20 yards
7 parallette hspu (9/7 inch)
20 yard carry
7 parallette hspu
20 yard carry
7 parallette hspu
20 yard carry
2. 10 ground to overhead with strongman log or axle bar if no log. Heavy weight for the implement.
rest 90 sec x3
3. 3 rounds
5 power clean to overhead 225/145
20 yard sandbag carry (heavy as possible)
3 rope climbs (2 inch rope)
20 yard sandbag carry
4. Row 12 calories on even minutes
6 muscle ups on odd minutes
20 minutes
(girls scale the number of calories and muscle up reps as needed)
5. 10 power snatch as fast as possible 135/95 rest 1 min x3
6. carry heavy yoke 20 yards
7 parallette hspu (9/7 inch)
20 yard carry
7 parallette hspu
20 yard carry
7 parallette hspu
20 yard carry
Tuesday, February 12, 2013
1. Strict press sets of 1
2. 10 squat snatch rest 1 min x4. 155/105
3. 5-4-3-2-1
power clean 255/165
x2 box hops 30/26 (so hops are 10-8-6-4-2)
(set up your box and bar at opposite ends of the gym)
4. 5 deadlifts with the axle bar 295/190 on even minutes
15 chest to bar on odd minutes
20 minutes
5. 50 double unders
10 weighted ring dips 35/20
50 double unders
rest 1 min x5
6. carry the heaviest sandbag you can handle for 200 meters then do 50 hspu.
2. 10 squat snatch rest 1 min x4. 155/105
3. 5-4-3-2-1
power clean 255/165
x2 box hops 30/26 (so hops are 10-8-6-4-2)
(set up your box and bar at opposite ends of the gym)
4. 5 deadlifts with the axle bar 295/190 on even minutes
15 chest to bar on odd minutes
20 minutes
5. 50 double unders
10 weighted ring dips 35/20
50 double unders
rest 1 min x5
6. carry the heaviest sandbag you can handle for 200 meters then do 50 hspu.
Monday, February 11, 2013
1. Back Squat sets of 1
2. carry a bar over your head for 20 yards then turn and come back 20 yards 205/135
then 5 bench press 225/145
rest 60 sec x7
3. 5 rounds
5 squat clean 225/145
5 muscle ups
4. 10 front squat 155/105 on even minutes
10 hspu (guys on 45 each side/ girls on 35 each side)
go for 14 minutes
5. 1 min do as many wall balls as possible 30/20
rest 1 min
1 min do as many toes to bar as possible
rest 1 min
do that total of 5 times
2. carry a bar over your head for 20 yards then turn and come back 20 yards 205/135
then 5 bench press 225/145
rest 60 sec x7
3. 5 rounds
5 squat clean 225/145
5 muscle ups
4. 10 front squat 155/105 on even minutes
10 hspu (guys on 45 each side/ girls on 35 each side)
go for 14 minutes
5. 1 min do as many wall balls as possible 30/20
rest 1 min
1 min do as many toes to bar as possible
rest 1 min
do that total of 5 times
Saturday, February 9, 2013
1. Deadlift 1 rep every 30 sec for 10 minutes. 455/300
2. 4 rounds
10 back squat 225/145
10 chest to bar
3. 10 thrusters 135/95 axle bar on even minutes
5 muscle ups on odd minutes
go for 20 minutes
4. 5-4-3-2-1
clean to overhead 185/120 axle bar
10 toes to bar and 30 double unders after each set
5. 3 rounds
10 hspu (two 45s each side/45 and 25 each side)
10 2 for 1 wall balls 20/14
2. 4 rounds
10 back squat 225/145
10 chest to bar
3. 10 thrusters 135/95 axle bar on even minutes
5 muscle ups on odd minutes
go for 20 minutes
4. 5-4-3-2-1
clean to overhead 185/120 axle bar
10 toes to bar and 30 double unders after each set
5. 3 rounds
10 hspu (two 45s each side/45 and 25 each side)
10 2 for 1 wall balls 20/14
Friday, February 8, 2013
1. Front Squat sets of 3
2. 20 power snatch 135/95, rest 60 sec 10 power snatch 135/95, rest 90 sec 10 power snatch 185/120, rest 2 min 10 power snatch 205/135.
3. 30 muscle ups (10 lbs weight vest or as close to 10 lbs as possible)
4. 21-15-9
sand bag shoulder (set a yoke up to nipple height and shoulder a sandbag and push it over the yoke bar, use as heavy a sandbag you can handle)
burpee box overs 24 inch
5. row 500m rest 1 min x8
2. 20 power snatch 135/95, rest 60 sec 10 power snatch 135/95, rest 90 sec 10 power snatch 185/120, rest 2 min 10 power snatch 205/135.
3. 30 muscle ups (10 lbs weight vest or as close to 10 lbs as possible)
4. 21-15-9
sand bag shoulder (set a yoke up to nipple height and shoulder a sandbag and push it over the yoke bar, use as heavy a sandbag you can handle)
burpee box overs 24 inch
5. row 500m rest 1 min x8
Thursday, February 7, 2013
1. Bench Press sets of 3
2. 10 hang power clean rest 60 sec x3, after last set rest 1 min then do 5 hang power clean rest 30 sec x10. 225/145
3. 50 overhead squats 135/95
row 1k
10 rope climbs
4. 15 hspu on even minutes
15 ghd sit ups on odd minutes
go for 20 minutes
5. with a partner complete 100 axle power cleans then 100 axle shoulder to overhead. 135/95
2. 10 hang power clean rest 60 sec x3, after last set rest 1 min then do 5 hang power clean rest 30 sec x10. 225/145
3. 50 overhead squats 135/95
row 1k
10 rope climbs
4. 15 hspu on even minutes
15 ghd sit ups on odd minutes
go for 20 minutes
5. with a partner complete 100 axle power cleans then 100 axle shoulder to overhead. 135/95
Wednesday, February 6, 2013
1. Push Press sets of 3
2. pull a sled from a standing position 70 feet on rubber floor with a rope. Weight it as heavy as you can handle for 10 sets with 60 sec rest between.
3. 40 toes to bar
20 kb swings 70/55
20 hspu (guys stack two 45s on each side. girls stack 45 and 25 each side)
20 single arm kb snatch 70/55. 10 each arm
20 box overs
20 kb clean to overhead. kbs dont need to touch the ground each rep. 55s/35s
40 chest to bar
4. 2 min max double unders. goal is 1 unbroken set
5. 10 wall ball 30/20 on even minutes
10 ring dips on odd minutes
all while wearing a weight vest 20/14 lbs
go for 30 minutes
2. pull a sled from a standing position 70 feet on rubber floor with a rope. Weight it as heavy as you can handle for 10 sets with 60 sec rest between.
3. 40 toes to bar
20 kb swings 70/55
20 hspu (guys stack two 45s on each side. girls stack 45 and 25 each side)
20 single arm kb snatch 70/55. 10 each arm
20 box overs
20 kb clean to overhead. kbs dont need to touch the ground each rep. 55s/35s
40 chest to bar
4. 2 min max double unders. goal is 1 unbroken set
5. 10 wall ball 30/20 on even minutes
10 ring dips on odd minutes
all while wearing a weight vest 20/14 lbs
go for 30 minutes
Tuesday, February 5, 2013
1. push press sets of 3
2. 10 deadlift 355/230 rest 1 min x3 after last set rest 1 min 10 bench press 205/135 rest 1 min x3
3. 12 power clean 205/135
run 20 yards down and back
12 thrusters 165/110
run
9 power clean
run
9 thrusters
run
6 power clean
run
6 thrusters
run
4. 10 box hops 30/26 on even minutes
6 muscle ups on odd minutes
Go for 20 min
5. yoke carry 20 yards rest 1 min x10. HEAVY. after last set row 1k
2. 10 deadlift 355/230 rest 1 min x3 after last set rest 1 min 10 bench press 205/135 rest 1 min x3
3. 12 power clean 205/135
run 20 yards down and back
12 thrusters 165/110
run
9 power clean
run
9 thrusters
run
6 power clean
run
6 thrusters
run
4. 10 box hops 30/26 on even minutes
6 muscle ups on odd minutes
Go for 20 min
5. yoke carry 20 yards rest 1 min x10. HEAVY. after last set row 1k
Monday, February 4, 2013
Saturday, February 2, 2013
1. 10 power snatch rest 30 sec x3 135/95. After last set rest 1 min then do 21 kb swings rest 30 sec x3 70/55. After last set rest 1 min then do 21 power clean rest 30 sec 15 power clean rest 30 sec 9 power clean. 135/95
2. 10-8-6-4-2
power clean 225/145
parallette hspu 9/7 inches
3. 21 chest to bar rest 1 min x3
4. 10 toes to bar
10 burpees
Go for 20 minutes
5. 21-15-9
ring dips
hand release push ups
2. 10-8-6-4-2
power clean 225/145
parallette hspu 9/7 inches
3. 21 chest to bar rest 1 min x3
4. 10 toes to bar
10 burpees
Go for 20 minutes
5. 21-15-9
ring dips
hand release push ups
Thursday, January 31, 2013
1. Bench press sets of 5
2. 20 yards walking lunge holding two 55/35 lbs kbs on shoulders rest 1 min x7
3. 30 thrusters 135/95
60 double unders
30 ohs 135/95
60 double unders
10 thrusters
10 ohs
120 double unders
4. sled push 20 yards rest 1 min x10
5. 30 hspu on 45/35s
40 hand release push ups
6. 21 thrusters rest 20 sec 15 thrusters rest 15 sec 9 thrusters 95/65
2. 20 yards walking lunge holding two 55/35 lbs kbs on shoulders rest 1 min x7
3. 30 thrusters 135/95
60 double unders
30 ohs 135/95
60 double unders
10 thrusters
10 ohs
120 double unders
4. sled push 20 yards rest 1 min x10
5. 30 hspu on 45/35s
40 hand release push ups
6. 21 thrusters rest 20 sec 15 thrusters rest 15 sec 9 thrusters 95/65
Wednesday, January 30, 2013
1. Front Squat sets of 5
2. 7 power snatch 155/105
7 box overs 30/24
rest 1 min x7
3. 3 rounds
7 front squat 245/160
12 hspu
3 rounds
7 shoulder to overhead 205/135
12 chest to bar
4. 5 ring muscle ups on even minutes 5 bar muscle ups on odd minutes for total of 7 sets of each movement
5. row 500m then run 20 yards down and 20 yards back 3 times. Rest 90 sec x5
2. 7 power snatch 155/105
7 box overs 30/24
rest 1 min x7
3. 3 rounds
7 front squat 245/160
12 hspu
3 rounds
7 shoulder to overhead 205/135
12 chest to bar
4. 5 ring muscle ups on even minutes 5 bar muscle ups on odd minutes for total of 7 sets of each movement
5. row 500m then run 20 yards down and 20 yards back 3 times. Rest 90 sec x5
Monday, January 28, 2013
1. Push press sets of 5
Strict press 1 rep max
2. 5 kb squat clean 2 70/45 lbs kbs. kb does not touch ground each rep
5 bench press 215/140
rest 60 sec x10
3. 3 rounds
20 toes to bar
10 power clean 225/145
after 3 rounds finish with 25 box overs 30/24
4. 7-6-5-4-3-2-1
Muscle ups
x2 wall balls 30/20
5. 6 weighted dips on the minute for 20 minutes
Strict press 1 rep max
2. 5 kb squat clean 2 70/45 lbs kbs. kb does not touch ground each rep
5 bench press 215/140
rest 60 sec x10
3. 3 rounds
20 toes to bar
10 power clean 225/145
after 3 rounds finish with 25 box overs 30/24
4. 7-6-5-4-3-2-1
Muscle ups
x2 wall balls 30/20
5. 6 weighted dips on the minute for 20 minutes
Sunday, January 27, 2013
1. Back Squat sets of 5
2. 21 power clean rest 20 sec 21 shoulder to oh rest 20 sec 15 power clean rest 20 sec 15 shoulder to overhead rest 20 sec 9 power clean rest 20 sec 9 shoulder to oh. 135/95
3. row 500m
20 muscle ups
row 500m
20 squat snatch 135/95
row 500m
4. 10 parallette hspu 9/7 inch deficet
30 wall ball 30/20
30 toes to bar
10 parallette hspu
5. shoulder a heavy sandbag 5 times on even minutes
5 muscle ups on odd minutes
try to go for 20 minutes
2. 21 power clean rest 20 sec 21 shoulder to oh rest 20 sec 15 power clean rest 20 sec 15 shoulder to overhead rest 20 sec 9 power clean rest 20 sec 9 shoulder to oh. 135/95
3. row 500m
20 muscle ups
row 500m
20 squat snatch 135/95
row 500m
4. 10 parallette hspu 9/7 inch deficet
30 wall ball 30/20
30 toes to bar
10 parallette hspu
5. shoulder a heavy sandbag 5 times on even minutes
5 muscle ups on odd minutes
try to go for 20 minutes
Friday, January 25, 2013
Thursday, January 24, 2013
1. Bench press sets of 2
2. 10 hang power snatch 135/95 rest 60 sec x10
3. 21 front squat 165/110
7 muscle ups
15 front squat
7 muscle ups
9 front squats
7 muscle ups
4. 2 rounds
20 hspu 45s/25s
25 ghd sit ups
6 burpee muscle ups
5. 20 weighted sit ups for 3 sets. rest as needed. use as much weight as possible.
6. 20 dips rest 20 sec 15 dips rest 15 sec 10 dips rest 10 sec 5 dips
2. 10 hang power snatch 135/95 rest 60 sec x10
3. 21 front squat 165/110
7 muscle ups
15 front squat
7 muscle ups
9 front squats
7 muscle ups
4. 2 rounds
20 hspu 45s/25s
25 ghd sit ups
6 burpee muscle ups
5. 20 weighted sit ups for 3 sets. rest as needed. use as much weight as possible.
6. 20 dips rest 20 sec 15 dips rest 15 sec 10 dips rest 10 sec 5 dips
Wednesday, January 23, 2013
1. Front Squat sets of 2
2. 7 reverse wall ball throws (same thing as two days ago) use what weight you can handle
14 kb swings 70/55
rest 60 sec x10
3. row 500m
10 parallette hspu 9/7 inch deep
20 power clean 205/135
50 chest to bar
150 double unders
4. 15 box hops 24 inch
5 muscle ups
rest 90 sec x10
5. 3 rounds
7 thrusters 155/105
7 parallette hspu (same thing as the ones earlier)
2. 7 reverse wall ball throws (same thing as two days ago) use what weight you can handle
14 kb swings 70/55
rest 60 sec x10
3. row 500m
10 parallette hspu 9/7 inch deep
20 power clean 205/135
50 chest to bar
150 double unders
4. 15 box hops 24 inch
5 muscle ups
rest 90 sec x10
5. 3 rounds
7 thrusters 155/105
7 parallette hspu (same thing as the ones earlier)
Tuesday, January 22, 2013
Forgot to post Monday.
Monday
1. back squat sets of 2
2. 10 power snatch 205/135 rest 90 sec 10 power snatch 185/120 rest 90 sec 10 power snatch 165/110 rest 60 sec 10 power snatch 135/95 rest 60 sec 10 power snatch 135/95
3. 10 muscle ups
20 yard walking lunge 135/95 in front rack
8 muscle ups
20 yards
6 muscle ups
20 yards
4 mu
20 yards
2 mu
20 yards
4.3 rounds
21 wall ball 30/20
21 toes to bar
5. 4 rounds
10 reps of wall ball throw over your head to 11 ft. You do this like a kb swing releasing the ball at its peak. 30/14
10 hspu guys on 45 and 25. girls on 35 and 10
Monday
1. back squat sets of 2
2. 10 power snatch 205/135 rest 90 sec 10 power snatch 185/120 rest 90 sec 10 power snatch 165/110 rest 60 sec 10 power snatch 135/95 rest 60 sec 10 power snatch 135/95
3. 10 muscle ups
20 yard walking lunge 135/95 in front rack
8 muscle ups
20 yards
6 muscle ups
20 yards
4 mu
20 yards
2 mu
20 yards
4.3 rounds
21 wall ball 30/20
21 toes to bar
5. 4 rounds
10 reps of wall ball throw over your head to 11 ft. You do this like a kb swing releasing the ball at its peak. 30/14
10 hspu guys on 45 and 25. girls on 35 and 10
Friday, January 18, 2013
1. Back Squat sets of 4
2. 3 rounds
10 deadlift 315/205
50 double unders
3. 5 muscle ups
7 front squat 245/160
5 muscle ups
10 wall balls 30/20
5 muscle ups
7 front squat 245/160
5 muscle ups
10 wall balls 30/20
5 muscle ups
4. even minutes do 10 hspu 45s/35s. odd minutes do 10 chest to bar for 20 minutes
5. 2 rounds
10 power snatch 155/105
row 500m
2. 3 rounds
10 deadlift 315/205
50 double unders
3. 5 muscle ups
7 front squat 245/160
5 muscle ups
10 wall balls 30/20
5 muscle ups
7 front squat 245/160
5 muscle ups
10 wall balls 30/20
5 muscle ups
4. even minutes do 10 hspu 45s/35s. odd minutes do 10 chest to bar for 20 minutes
5. 2 rounds
10 power snatch 155/105
row 500m
Wednesday, January 16, 2013
1. Bench Press sets of 4
2. 200m row damper on 10, 5 power clean 245/160. Rest 90 sec x6
3. 3 rounds
5 thrusters 135/95
5 muscle ups
4. 3 rounds
15 kb swings 70/55
15 hspu
then finish with 10 muscle ups
5. 3 rounds
6 squat clean 225/145
12 hand release push ups
then finish with 20 bar facing burpees
6. 10 weighted dips on the minute for as long as you can go. 45/25 lbs
2. 200m row damper on 10, 5 power clean 245/160. Rest 90 sec x6
3. 3 rounds
5 thrusters 135/95
5 muscle ups
4. 3 rounds
15 kb swings 70/55
15 hspu
then finish with 10 muscle ups
5. 3 rounds
6 squat clean 225/145
12 hand release push ups
then finish with 20 bar facing burpees
6. 10 weighted dips on the minute for as long as you can go. 45/25 lbs
Tuesday, January 15, 2013
Monday, January 14, 2013
1. Front Squat sets of 4
2. 21 power clean rest 25 seconds 15 power clean rest 15 seconds 9 power clean. 135/95
Rest as long as you need than do 21-15-9 with the same rest times with thrusters 95/65.
3. 30 box overs 34/28 inch
1k row
30 shoulder to overhead 185/120
4. 21-15-9 of chest to bar with the same rest times as before. Full recovery then 21-15-9 ring dips with same rests.
5. 40 hspu 45s/25s
40 abmat sit ups with reach
2. 21 power clean rest 25 seconds 15 power clean rest 15 seconds 9 power clean. 135/95
Rest as long as you need than do 21-15-9 with the same rest times with thrusters 95/65.
3. 30 box overs 34/28 inch
1k row
30 shoulder to overhead 185/120
4. 21-15-9 of chest to bar with the same rest times as before. Full recovery then 21-15-9 ring dips with same rests.
5. 40 hspu 45s/25s
40 abmat sit ups with reach
Thursday, January 10, 2013
1. 20 power snatch rest 90 sec 21 power clean rest 90 sec 10 power snatch rest 60 sec 15 power clean rest 1 min 9 power clean. 135/95 for both movements
2. 30 wall ball 30/20
30 toes to bar
30 wall ball
30 toes to bar
row 1k
30 wall ball
30 toes to bar
30 wall ball
30 toes to bar
3. 10 kb swings 80/55 7 bar muscle ups rest 1 min x7
4. 3 rounds
Farmer walk 50 yards with 2 heavy implements
7 parallette hspu (9/7 inch deficet)
2. 30 wall ball 30/20
30 toes to bar
30 wall ball
30 toes to bar
row 1k
30 wall ball
30 toes to bar
30 wall ball
30 toes to bar
3. 10 kb swings 80/55 7 bar muscle ups rest 1 min x7
4. 3 rounds
Farmer walk 50 yards with 2 heavy implements
7 parallette hspu (9/7 inch deficet)
Wednesday, January 9, 2013
1. Bench Press sets of 6
2. 10 power clean rest 90 sec, 8 power clean rest 60 sec, 6 power clean rest 30 sec, 4 power clean rest 15 sec, 2 power clean. 245/160
3. 10 back squat 315/205
10 muscle ups
10 front squat 225/145
10 hspu (guys on 2 45s each hand, girls 1 45 and 1 25 each hand)
10 ohs 185/120
100 double unders
10 ohs 185/120
10 hspu (same standard)
10 front squat 225/145
10 muscle ups
10 back squat 315/205
4. 3 rounds
5 power clean 245/160
10 weighted dips 35/20
2. 10 power clean rest 90 sec, 8 power clean rest 60 sec, 6 power clean rest 30 sec, 4 power clean rest 15 sec, 2 power clean. 245/160
3. 10 back squat 315/205
10 muscle ups
10 front squat 225/145
10 hspu (guys on 2 45s each hand, girls 1 45 and 1 25 each hand)
10 ohs 185/120
100 double unders
10 ohs 185/120
10 hspu (same standard)
10 front squat 225/145
10 muscle ups
10 back squat 315/205
4. 3 rounds
5 power clean 245/160
10 weighted dips 35/20
Monday, January 7, 2013
1. Push Press sets of 6
2. 10 overhead squats then right into 10 lunge steps with bar held overhead. Rest 1 min x7. 135/95
3. 2 rounds
15 chest to bar
1 bear complex (power clean, front squat, shld to overhead, back squat, shld to overhead) 225/145
15 ring dips
1 bear
15 ghd sit ups
1 bear
4. 7 dips on the minute for 30 minutes. Weighted as heavy as possible.
5. sled push 20 yards rest 1 min x10
2. 10 overhead squats then right into 10 lunge steps with bar held overhead. Rest 1 min x7. 135/95
3. 2 rounds
15 chest to bar
1 bear complex (power clean, front squat, shld to overhead, back squat, shld to overhead) 225/145
15 ring dips
1 bear
15 ghd sit ups
1 bear
4. 7 dips on the minute for 30 minutes. Weighted as heavy as possible.
5. sled push 20 yards rest 1 min x10
Friday, January 4, 2013
Thursday, January 3, 2013
1. Front Squat sets of 1
2. 10 power clean rest 1 min x6. 185/120
3. 3 rounds
10 thrusters 135/95
2 rope climbs
10 toes to bar
2 rope climbs
4. 15 min of on the minute hspu with 10 lbs vest. First 5 min do ten reps, next 10 min do 7 reps.
5. Row 500m
30 hand release push ups
row 500
30 hand release push ups
row 500
2. 10 power clean rest 1 min x6. 185/120
3. 3 rounds
10 thrusters 135/95
2 rope climbs
10 toes to bar
2 rope climbs
4. 15 min of on the minute hspu with 10 lbs vest. First 5 min do ten reps, next 10 min do 7 reps.
5. Row 500m
30 hand release push ups
row 500
30 hand release push ups
row 500
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