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28 Jun 2014

Sunday 062914

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Thruster Ladder

Each Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.

1 – 75/55 
2 – 95/65 
3 – 115/75 
4 – 135/95 
5 – 155/105 
6 – 165/110 
7 – 175/115 
8 – 185/125 
9 – 205/135

Rest 12 minutes

400m/200m MedBall Relay

Complete for time

Partner 1 runs 400m with a MedBall (20/15). Switch out and partner 2 goes. 
Then immediately run 200m with the MedBall.

27 Jun 2014

Saturday 062814

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1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets 
2. Clean & Jerk (50,75, or 100% BW) 15 reps 
Row 500 meters 
Rest two minutes 
Clean & Jerk, same load, 15 reps 
Row 500 meters 
Rest two minutes 
Clean & Jerk, same load 15 reps 
Row 500 meters 
Time each interval and post to comments, along with load for the clean and jerk.

26 Jun 2014

Friday 062714

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1. Snatch – 1RM (20 minutes) 
2. EMOM 15 
2 Power Snatch @ 75% of 1RM 

25 Jun 2014

Thursday 062614

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Row 500 meters 
Dumbbell walking lunge, 30 steps 
Row 1000 meters 
Dumbbell walking lunge, 30 steps 
Row 2000 meters 
Dumbbell walking lunge, 30 steps 

24 Jun 2014

Wednesday 062514

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Run 800 meters 
Deadlift 15-12-9-6-3-1 reps, max load @ each set 
Run 800 meters 
Note: 
1) Rest only one minute between first 800 meters and Deadlift. 
2) Rest one minute between sets. 
3) Start second 800 meters one minute after last Deadlift set. 
4) Max efforts on runs and lifts! 
5) Submit run times, lift loads, and body weight. 

23 Jun 2014

Tuesday 062414

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1. Death by Pull-ups madness 
ADVANCED – Death by Muscle-up madness 
2. Hang powersnatch/OH squat 21 
Double Under, 2 minutes 
Hang powersnatch/OH squat 15 
Double Under, 2 minutes 
Hang powersnatch/OH squat 9 
Double Under, 2 minutes 

22 Jun 2014

Monday 062314

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Complete 3 circuits for max reps with a 7 min cap for each round

15 Power Clean, 75% of BW
Tabata Airdyne/Row, total calories

rest 3 minutes between circuits

score is total calories for each circuit
post time for each circuit to comments.

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


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