Monthly Archives: May 2012

2mins @ 70%, jog, skip, bike, or row, then 2-3mins of:
15 shoulder pass throughs
10 good mornings, empty bar
10 OH Squats, empty bar

Monday
3 sets:
60sec row or airdyne
60sec rest
60sec of: 5 push-ups, 5 bodyweight squats
60sec rest
60sec of: 5 wall ball, 5 box jumps
60sec rest

Tuesday
For time:
50 wall ball
400m run
30 toe to bar

Wednesday
4 rounds for time:
30 KB swings to chin
200m run

Thursday
Prowler relay:
5x50m, complete in teams of 4-5, or with 2mins rest between sets.

Friday
15min AMRAP:
4 burpees
8 wall ball
25 double unders

Saturday
In teams of 2, with only 1 team member working at time, complete 12 rounds of:
12 DB thrusters
12 ball slams

Workout 1
A1. Shoulder Press 3×3, rest 90sec
A2. Wide Grip Chin-ups 3×4-6, controlled tempo, rest 90sec
B. Group Metcon

Workout 2
A1. DB FFESS 4×8/side, rest 90sec
A2. RDL 4×8/side, rest 90sec
B. Group Metcon

Workout 3
A1. DB Shoulder Press 3×4-8, rest 45sec
A2. Push-ups 3xmax reps, rest 45sec
A3. DB lateral raise 3×10-15, rest 3mins
B. 3mins max double unders
C. Group Metcon

Workout 4
A1. Back Squat 3×8, rest 60secsec
A2. Ring Rows 3xmax, rest 90sec
B1. DB back flys 3×10, rest 60sec
B2. Good Morning 3×10, rest 60sec
C. DB Forward Step-up 3×12/side. Rest 45sec between sides.
D. accumulate 60-90sec of time in support position on rings

Workout 1
A. push press 4×5, rest 2mins
B. shoulder press 2×10, rest 2mins
C. group metcon

Workout 2
A1. front squat 3×3, rest 30sec
A2. back squat 3×5-8, rest 3mins
B. group metcon

Workout 3
A. bench press, with 1sec pause at bottom 4×3, rest 2mins
B1. chin-ups 4xmax [4010], rest 90sec
B2. DB skull crushers 4×10-15 [3010], rest 90sec
C. 30 toe to bar, rest as needed
D. accumulate 90sec in support position on rings

Workout 4
A. Speed DL 8×3@65%, rest 45sec
B. Pendlay Row 4×5, rest 90sec
C. group metcon

Workout 5
A1. FFESS 3×8/side, rest 60sec
A2. Wide Grip Chins 3xmax, rest 90sec
B1. Good morning, 3×10, rest 60sec
B2. DB shoulder press 3×8-12, rest 60sec
C. Find 1RM TGU on both sides, rest as needed
D. 4mins max double unders

Workout 1
A. Jerk 4×3 @ 80-85%, rest 2mins
B. push press 3×5, rest 2mins
C. group metcon

Workout 2
A1. front squat 3×3, rest 30sec
A2. back squat 3×5-8, rest 3mins
B. group metcon

Workout 3
A. jumping snatch pull from hang + jumping snatch pull from floor 7×1@30%
B. hang snatch 6×2, rest 90sec
C1. drop snatch, work to max for day, rest as needed
C2. 30 toe to bar, rest as needed
D. accumulate 90sec in support position on rings
For [B] as heavy as possible with no misses. If you miss a lift, drop approx 10lbs. Then build back up.

Workout 4
A. full clean + hang clean, 7×1, rest 90sec
B. deadlift 3×3@80%, rest 90sec
C. group metcon

Workout 5
A. 2 hang snatch + full snatch, 6×1, rest 90sec
B1. Good morning 3×10, rest 60sec
B2. DB forward box step-up, 3×15/side, rest 60-90sec
C. Find 1RM TGU on both sides
D. 4mins max double unders

2mins @ 70%, jog, bike, skip or row, then 2-3rounds of:
10 Inch worms
10 Push-ups
8 Reverse lunges per side

Tuesday
5 rounds for time:
10 Pull-ups
20 KB swings
200m run
*compare to:
April 26, 2012

Wednesday
7 rounds for time:
9 Wall ball
6 Burpees

Thursday
3 sets:
30sec Ball slams
60sec Rest
30sec Prowler 10m shuttles
60sec Rest
30sec Battling ropes
60sec Rest
30sec Airdyne sprint
60sec Rest

Friday
5 sets: 200m row. Rest 3mins

Saturday
10,9,8…3,2,1 reps of:
DB thrusters at 40% 1RM push press
Box jumps
*compare to:
Monday, Sept 19, 2011

Workout 1
A1. Back Squat 3×5, rest 90sec
A2. Narrow Grip Chin-ups 3×5-10, controlled tempo, rest 90sec
B. Skin the Cat 3×3-5 OR 25 knee to elbow, rest as needed
C. Group Metcon

Workout 2
A. Push Press 4×3, rest 2mins
B. 3×3 Turkish Get-up. As heavy as possible. Rest as needed
C. Group Metcon

Workout 3
A. Deadlift 3×3 ramping sets. 2mins between sets
B1. Pendlay Row, 3×12, rest 45sec
B2. Poliquin Step-ups 3×20-25/side, rest 45sec
C. Group Metcon

Workout 4
A1. Ring Row 3xmax, rest 60sec
A2. FFESS 3×10/side, rest 60sec
B1. Standing DB Press 3×8-12, rest 60sec
B2. Good Morning 3×10, rest 60sec
C1. Push-ups 4xmax, rest 45sec
C2. Toes to bar 4×8-10, rest 45sec

Workout 1
A. Push Press 1RM
B. Back Squat 1RM
C1. Double unders 4×30, rest as needed
C2. Turkish Get-up 4×3/side, rest as needed

Workout 2
A1. Muscle-up practice 3×3-5 reps OR chin-ups 3×2-4, rest 45sec
A2. Low box step-up 3×15/side, rest 45sec
B. Skin the cat 3×3-5 OR toe to bar 3×8-12, rest 60sec
C. Group Metcon

Workout 3
A. Front squat 3×5@70%, rest 2mins
B. Powel raise 3×10/side, rest 45sec between sides
C. Group metcon

Workout 4
A. Bench Press 1RM
B. Deadlift 1RM
C. 100 double unders (6min cut-off)
D. L-sit. Accumulate 75sec

Workout 5
A1. Pendlay Row 4×8, rest 60sec
A2. Knee Level Box Step-up (if possible, box is at knee level) 4×12/side, rest 60sec
B. Group Metcon

Workout 1
A. Hang snatch 5×2@65%
B. Push Press 1RM
C. Back Squat 1RM

Workout 2
A. Clean pick-up + clean pull + full clean @ 40-50% 5×1, rest 90sec
B. Full clean, 5×1 work to moderately heavy single, rest 90sec
C. Metcon

Workout 3
A. Jerk 1RM
B. snatch pick-up + jumping snatch pull + full snatch 5×1 @ 40%.
C. Full snatch + hang snatch + hang snatch. 5×1, rest 90-120sec
D. Deadlift 5×2@80%, rest 90sec
E. 100 double unders, 6min time cut-off.

Workout 4
A1. Front Squat 3×5 @ 70%, rest 90sec
A2. Chins 3×2-4 [3010], rest 90sec
B. Group Metcon

Workout 5
A. Hang snatch + hang snatch full snatch 5×1, rest 2mins
*build as heavy as you can for the day with good technique. If you miss a lift, drop 10-20lbs and build back up.
B. Power clean 5×2, rest 90sec
C. Jerk 5×3 @ 80%, rest 2mins
D. RDL 3×10, rest 2mins