Monthly Archives: January 2012

2mins @ 70%, run, row, skip, airdyne, then 2-3 rounds of:
-15 inchworms
-10 squats with band around knees
-10 wall slides with 3sec pause at bottom

Monday
In teams of 3, with only 1 person working at a time, complete:
5 sets each of: 250m row or 20cals on the airdyne

Tuesday
5 sets:
30sec ring dips or push-ups
30sec KB Swings
30sec rest
30sec knee to eblow
30sec box jumps
30sec rest

Wednesday
4mins: 5 pull-ups, 10 push-ups, 15 bodyweight squats
3mins rest
4mins: row or airdyne
3mins rest
4mins: 10 ball slams, 30 double unders

Thursday
AMRAP 7mins:
10 thrusters @ 40% 1RM push press
5 burpees

Friday
5 rounds for time:
8 OH Squat at 50% 1RM, or, 8 OH walking lunges per side.
8 man makers

Saturday
For time:
2mins, amrap KB swings
1min rest
2mins, amrap ball slams
1min rest
2mins, amrap, pull-ups
1min rest
2mins, amrap, wall ball

Workout 1
A1. shoulder press 4×3, rest 15sec
A2. ring rows, 4xmax reps, rest 2mins
B. Group Metcon

Workout 2
A. Back Squat 3×5
B. Back Squat, 1+1/4, 2×5. 3sec pause at the quarter position
C. Group Metcon

Workout 3
3 sets, 60sec rest between exercises:
A1. RDL 8 reps
A2. Chin-ups max reps
A3. DB seesaw press 8-10 reps per side

Workout 4
3 sets: 60sec rest between exercises
A1. FFESS 10reps/side
A2. Skin the cat, 3×3-6 OR accumulate 30sec of L-sit
A3. DB Bent-over Row 10-12 per side

Workout 1
A. push press. In 8mins, work to a heavy set of 3.
B1. Press 3×5, rest 60sec
B2. chin-ups 3×3-6, rest 90-120sec
C. Group Metcon

Workout 2
A. front squat 4×3 [30x2], rest 2-2.5mins
B. Group Metcon

Workout 3
A. hang snatch. Work to heavy single, then 5 sets of: 2 hang snatch + 1 OH Squat @ 80% of that. rest 60-90sec
B. snatch grip deadlift 4×4 [42x1], rest 2mins
C. Muscle-up Practice or 5min amrap: 3 dips, 3 chins.
D1. HSPU, 4×3 tough reps, rest 60sec
D2. RDL 4×10, rest 60sec

Workout 4
A1. Back Squat 4×3 [40x2] @ 80-85%, rest 60sec
A2. chin-ups 4×4-6, rest 90sec
B. Group Metcon

Workout 5
A. Hang Snatch 5×2, rest 60sec
B. Speed Deadlift 8×2 @ 60% on the minute. Move the bar as fast as possible.
C. Group Metcon

Workout 1
A. Hang snatch 5×2
B. Power clean & push press 6×1
C. Back squat 4×6@75%

Workout 2
A. Clean + clean + jerk 5×1 @ 85%
B. Group Metcon

Workout 3
A. Bench press 4×6 @ 75%
B. Squat 4×3@75%
C. RDL 6×8, rest 90sec

Workout 4
A. Snatch 2×2 @ 70%, 2×2@75%, 2×2@85%, rest 60sec
B. Group Metcon

Workout 5
A. Drop snatch. Work to heavy single
B. Squat 4×6@75%
C1. DB press 4×6-10, 60-90sec
C2. pendlay row, 4×6-10, rest 60-90sec

2mins @ 70%, airdyne, row, skip, run. Then 2-3 rounds of:
-3-5 wall walks OR 1 lap bear crawl
-10 reverse lunges per side
-10 good morning with empty bar

Monday
5 sets:
30sec battling ropes
30sec rest
30sec ball slams
30sec rest
30sec airdyne or row
30sec rest

Tuesday
In teams of two with only one team member working at a time, complete the following for time.
Divide the work any way you see fit.
200 double unders
100 wall ball
50 pull-ups

Wednesday
2 sets, for max reps:
60sec push press @ 45%
60sec burpees
60sec box jumps
60sec row for cals
60sec rest

Thursday
For reps:
4mins max double unders
1min rest
3mins max anchored sit-ups
1min rest
2mins max KB swings
1min rest
1min max ring dips or push-ups

Friday
For time:
Row 500m
50 OH walking lunges (25/side)
30 toes to bar

Saturday
For time:
30 wall ball
30 pull-ups
30 box jumps
30 knee to elbows
30 KB Swings
30 ball slams
30 double unders

Workout 1
A. Deadlift 8,8,5,3 rest 2mins
B. Group Metcon

Workout 2
A. Shoulder Press 3×5, rest 2mins
B. Chin-ups negatives – lower as slowly as possible. Weighted if possible. 4 sets of 3. rest 2mins
C. Group Metcon

Workout 3
A. Back Squat 3×5, rest 2mins. Add 5-10lbs from last time.
B. Back Squat 2×5 at a 6030 [tempo], rest 90sec
C. Group Metcon

Workout 4
3 sets, rest 45-60sec between stations
A1. Pendlay Row 8 reps
A2. Skin the cat 3-6 reps, OR toe to bar 10 reps.
A3. DB Low Box Step-up 15 reps.
B. Group Metcon

Workout 1
A1. Front Squat 3×3, rest 30sec
A2. Back Squat 3×5-8, rest 3mins *use same weight as front squat
B. Group Metcon

Workout 2
A. Push press 3×5, rest 2mins
B. Shoulder press 3×6-8, rest 2mins
C. Group metcon

Workout 3
A. 2 hang snatch + 3 OH Squats, 6 sets. rest 2mins
B. Deadlift 8,5,3, rest 3mins
C. 4 sets:
-handstand push-ups, max reps. OR DB seated press 5-10reps, rest 60sec
-RDL 6 reps, rest 60sec
-toes to bar 10 reps, rest 60sec

Workout 4
A. 6mins muscle-up practice OR 6mins of AMRAP for quality: 3 chins + 3 dips
B. Split Jerk from behind the neck. Technique work. Sets of 3.
C. Group Metcon

Workout 5
A. Snatch Pull + Hang Snatch + OH Squat 6×1, rest 60sec
B. Back Squat 3×3 @ 85%, rest 2mins
C. Group Metcon

Workout 1
A. Snatch, work to heavy single, then 3×1 @ 95%
B. Drop snatch + 2 OH Squat 3×1. Hold bottom position for 3sec.
C. Back squat 3×1.1.1

Workout 2
A1. Bench Press 4×2.1.1, rest 15sec within cluster. Rest 90sec
A2. Chins 4×1.1.1, rest 15sec within cluster. rest 2mins
B. Group Metcon

Workout 3
A. 7 mins, AMRAP HSPU
B. 7 sets: 45sec airdyne @ 95%. Rest 4mins

Workout 4
A. Clean and jerk, work to heavy single, then 3×2 @ 90%
B. Front squat, work up to 3RM for the day
C. RDL 4×8

Workout 5
A. Shoulder press 4×1.1.1, rest 15sec in cluster, rest 3mins between sets.
B. Group Metcon