7.1.2013

Morning:
A)
Warm up
-3 sets of 7 CTB pull ups
-3 sets of 7 ring dips

B)
-Find a clean and jerk max

C)
-Diane (21, 15, 9 of deadlift @ 155# and HSPU)

Evening:
A)
10 min of:
-30sec row
-30sec rest

B)
5 rounds of
-20sec burpees
-10sec rest

6.30.2013

Rest day

Walk on Elizabeths property with all the doggies.

6.29.2013

Run a 5k, boom!

6.28.2013

A.)
EMOTM for 10min:
-4 Thrusters @ 90#

B.)
10min AMRAP:
-30 double unders
-15 power snatch @ 55#

C.)
3x20 GH sit-ups

6.27.2013

A.)
10 muscle ups

B.)
Press 4x3 @ 65#

C.)
300m row
20 ctb pull ups
300m row
20 ring dips
300m row
20 kbs @ 40#
300m row
20 ttb
300m row

6.26.2013

Rest and mobilize.

You need it!

6.25.2013

Morning:
A.)
-Dead lift 7x5 @ 195#
B.)
-Max unbroken reps of push-ups

Afternoon:
-21 front squats @ 95#
-21 GHD sit-ups
-15 front squats @ 95#
-15 GHD sit-ups
-9 front squats @ 95#
-9 GHD sit-ups

6.24.2013

 A.)
6 sets of power cleans super-setted with box jumps
-3 power cleans @ 125#
-5 box jumps @ 30"

B.)
Tabata double unders

6.23.2013

Bench
-4x6 @ 80#, 80#, 85#, 90#

4 Rounds (not for time):
-5 HSPU
-7 CTB pull ups (practice butterfly)

6.22.2013

Easy run of 2 miles

Back squat 4x6 @ 185#
Dead lift 4x6 @ 195#

6.21.2013

Work up to a heavy single snatch.

Then 5 RFT:
-5 reps of full snatch @ 85#
-3 muscle ups

6.20.2013

Active recovery

6.19.2013

Morning:

-Front Squat 7x5 @ 155#

Afternoon:

A.)
-Diane:  21-15-9 of dead lifts (155#) and HSPU.

B.)
-3 sets of 15 CTB butterfly pull-ups.
(Or as high of a pull as you can get, this is practice)

6.18.2013

Bench-o-romma!
A.)
7x5 @ 90#
*If you don't have a spotter and 90# is heavy, go to 85#.

B.)
Double unders for 1min
Max unbroken reps of wall-balls @ 14#, 10' target (I know it sucks, lets shoot for 35+)
Double unders for 1min

*Wall-balls are to immediately follow double unders.
**No resting with med ball, go until you can't :)
***Please don't hurt me.
****You're a beast!

6.17.2013

A.)
-Dead lift 5x7 @ 170#

B.)
3 Rounds:
-2 rope climbs
-3 squat cleans @ 125#
-2min rest

6.16.2013

Rest

6.14.2013

Bench Press 5x7 @ 75

L pull-ups 5x3

21 kbs @ 40#
400m run
9 strict HSPU
15 kbs @ 40#
400m run
6 strict HSPU
9 kbs @ 40#
400m run
3 strict HSPU

6.13.2013

Row 2k
2 rounds of:
-25 push-ups
-25 sit-ups
-25 air squats

6.12.2013

Dead lift 5x7 @ 170

EMOTM for 14min:
(Even min) = 3 power cleans @ 125#
(Odd min) = 3 muscle ups

6.11.2013

Morning:
-Push Jerk 6x3 @ 100#
-2min of push-ups
-2min of rest
-1:30min of push-ups
-2min of rest
-1min of push-ups

Afternoon:
30 wall balls 14# 10' target
Annie (50 DU, 50 situps, 40 DU, 40 situps...)
30 wall balls 14# 10' target
*Every time the medicine ball hits the floor or
  a double under is messed up there is a 5 burpee
  penalty.

6.10.2013

-Back Squat 4x7 @ 170#

-1 set of max reps pull-ups.

-EMOM (20 min):
    Even min:
    3 Thrusters @ 85#
    Odd min:
    7 Box Jumps @ 24"

6.9.2013

Rest & Mobility

6.8.2012

Battle By The Mounds

A)  15min amrap:
      -50m swim
      -HR push-ups
      -air squats
      -rest for next 3 rounds

B)  20min to complete:
      -50 double unders
      -snatch complex (snatch + hang snatch)
      -clean complex (clean + hang clean + jerk).

C)  2 min of muscle ups.

D)  Partner Chipper:
      -400m run
      -40 burpee pull-ups
      -60 wall balls 14#/20#
      -80 step ups 20"/24" with 40# sandbag
      -100 KB swings 35#/53#

6.7.2013

Rest day, mobilize and stretch for Saturday.

6.6.2013

Afternoon:

Snatch complex practice.
-Snatch + hang snatch. (Can be either power or full)

Clean & Jerk complex practice.
-Clean + hang clean + jerk.  (Can be either power or full)

Do not exceed 75% or 1rm.

6.5.2013

Morning:

Front Squat 5x7 @ 155#

Press 5x7 @ 65#

Afternoon:

For time:
750m row
15 TTB
500m row
15 TTB
250m row
15 TTB

Smash and wrap sesh!

6.4.2013

Morning:

A.)  Deadlift 5x7 @ 175lbs
B.)  5x3 L pull-ups.

Afternoon:

A.)
400m sandbag run
Immediately into:
3 rds of:
15 Hand Release Push-Ups
20 Sandbag Step-Ups at 20" box
Immediately followed by:
400m sandbag run

B.)
3x15 GH sit-ups.

6.3.2013

Morning WOD:

CF Total:
-Back squat
-Press
-Dead-lift

Afternoon WOD:

Muscle-up warm up
2 min max effort muscle-ups.
Rest approx 5min.
(Purely for CF Adrenaline comp)

50 double-unders
2 min of muscle-ups
2 min of wall-balls (14#/20#)
1 min of rest
(Begin at 5 min mark)
1:30 min of muscle-ups
1:30 min of wall-balls
30 sec of rest
(Begin at 8:30 mark)
1 min of muscle-ups
1 min of wall-balls
50 double-unders