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20 Jun 2014

Saturday 062114

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“Kelly”
5 rounds for time 
400m run 
30 Box Jumps 
30 Wallball shots

19 Jun 2014

Friday 062014

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1. Power Clean – 1RM
2. “The Bear” 
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean 
Front Squat 
Push Press (have bar land behind head, in rear-rack position) 
Back Squat 
Push-Press (have bar land on chest, in front-rack position)
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES:
1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwIIt will help clarify things immensely. 
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds. 
3. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground. 
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.

18 Jun 2014

Thursday 061914

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1. Jerk from behind the neck – 1RM (20 min)
2. Complete 3 circuits: 
Box Jump twenty-five jumps in sixty seconds, then immediately Powerclean 15 reps. 
Rest sixty seconds.
No rest during jumps or powercleans. Each round is about three minutes including rests.
Intermediate: 20″ box and 50% bodyweight powerclean 
Advanced: 26″; box and 75% bodyweight powerclean 
Elite: 32″ box and 100% bodyweight powerclean

17 Jun 2014

Wednesday 061814

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1. Back Squat – 8RM (20 minutes)
2. 3 rounds for time 
15 knee to elbow 
5 muscle ups 
15 knee to elbow 
rest 2 minutes
If you can’t muscle-up substitute 25 pull-ups and 25 dips at each round,and….
get the muscle-up soon. Power through this workout.

16 Jun 2014

Tuesday 061714

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1. Dumbell “Tabata” Thrusters (front squat/push-press, interval: 20 sec’s on/10 sec’s off X 8) Use 10″ box.
challenge is 10 reps while holding at least 50% of your BW in DB’s.
rest 8 minutes
2. 3 rounds for time 
15 over the box jumps 
15 power cleans, 115/75

15 Jun 2014

Monday 061614

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For time:
2000m row or 1600m run 
21 Deadlift, 145/100 
21 Ring dips 
2000m row or 1600m run 
15 Deadlift, 145/100 
15 Ring dips 
2000m row or 1600m run 
9 Deadlift, 145/100 
9 Ring Dips

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14 Jun 2014

Sunday 061514

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Harvard Stadium

Run as many stadium sections as you can in 20 minutes.

13 Jun 2014

Saturday 061414

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Harvard Track

1. 8x100m sprints with 45 sec rest between efforts
2. 4 rounds for time 
400m run 
50 Air Squats

12 Jun 2014

Friday 061314

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1. Max Dips – TEST

2. AMRAP 20 
Run 400m 
Max reps L Pull-ups

11 Jun 2014

Thursday 061214

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1. Max Pull-ups – TEST

2. Power Clean max weight for 15 reps 
Tabata Squats, total reps as your score 
Power Clean max weight for 15 reps 
Tabata Squat, total reps


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