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19 Jul 2014

Sunday 072014

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*”Grace + Helen”*

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run 
21 KB Swings, 24kg/16kg 
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

18 Jul 2014

Saturday 071914

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1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds 
:30 @ 90% take 7-10 seconds off your 500m pace 
:30 rest

Hold the pace for all 20 rounds

17 Jul 2014

Friday 071814

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Tier 1 Fitness Rating Test

400m med ball run 
Max Pull-ups 
Max Push-ups 
Max Sit-ups (1 minute) 
Tabata Squats

16 Jul 2014

Thursday 071714

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1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps 
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1 
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then 
repeat 3 more times.

15 Jul 2014

Wednesday 071614

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Complete 5 rounds for time

1000m row 
15 Thrusters, 75/55 
15 Burpees

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14 Jul 2014

Tuesday 071514

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1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2 
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

13 Jul 2014

Monday 071414

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1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time 
21 Squat Clean, 50% of BW 
21 Push-ups 
15 Squat Clean 
15 Push-ups 
9 Squat Clean 
9 Push-ups

12 Jul 2014

Sunday 071314

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1. EMOM 15 
3 CTB Pull-ups 
5 Thruster, 95#/65#

2. Partner AMRAP 15 
200m run 
max pistols alternating each rep 
400m run 
max box jumps, 24″/20″ (step down) 
800m run 
max wallball shots, 20#/15# 
1600m run 
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

12 Jul 2014

Saturday 071214

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1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

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10 Jul 2014

Friday 071114

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Clean and Jerk 21-15-12-9-6-3 and 1 reps.

Notes:

1) Add weight to each set. Rest two minutes between sets. 
2) Total loads for all 7 sets. 
3) No rest on ground during sets. Touch and go at ground.


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