March 8, 2012

Overhead Squat 3x5
45x5
75x5
95x3
110x5
110x5
110x5

50-40-30-20-10
KB swings 1 pd
squats
DU

18:02.  That's a lot of kettlebell swings!

March 3, 2012

Press 3x5
65x5
85x5
85x5
85x5

5 RFT:
15 TTB
15 box jumps 18"
30 DU

13:29

February 27, 2012

Deadlift 5-3-2-2

45x5
95x3
135x5
175x5
185x3
195x2
205x2

4 RFT:
50 DU
25 sit-ups
10 KTE
5 Overhead Squat 75#

13:30

February 24, 2012

15 min AMRAP:

Run 200M
30 DU
20 wall balls
10 push ups

3 full rounds + 200M run + 23 DU

Strict pull-ups
6-6-6

February 14, 2012

4 RFT:

8 Pwr clean 75#
16 Wall ball 14#
24 DU

12:12.

February 13, 2012

Back Squat 3x5

45x5
95x5
135x3
167.5x5
167.5x5
167.5x5

3 rounds:
                                                        1      2      3
45 sec push-ups                             24     17    16
45 sec rest
45 sec KB swing 1pd                     23     23     23
45 sec rest
45 sec DU                                     51     51     46
45 sec rest

1/14

Filthy Fifty
50 box jumps 18"
50 jumping pull ups 12" box + 1 mat
50 KB swings 1 pd
50 walking lunge
50 KTE
50 push press 45#
50 back ext
50 wall ball 14#
50 burpees
50 DU

36:12

The last few weeks...

1/2
Back Squat 3x5
45x5
95x5
135x3
155x5
155x5
155x5

10 pwr cleans 73# 1 ttb (toes to bar)
9                           2
8                           3
7                           4
6                           5
5                           6
4                           7
3                           8
2                           9
1                           10

14:42

1/3
4 RFT:
20 GHD
20 KB swings 1pd
20 Wall balls 14#

16:44

1/4
Overhead Squats 3x5
45x5
65x5
85x5
100x5
100x5
100x5

Deadlift 3-3-3-1-1-1
95x3
135x3
160x3
170x3
180x3
185x1
190x1
195x1

10 min AMRAP
7 pwr snatch 63#
7 push ups
7 KTE

5 rounds

1/6
Back squat 3x5
45x5
95x5
135x5
160x5
160x5
160x5

3 RFT
10 burpees
20 lunges
30 DU (double unders)

6:30

1/7
3 RFT
15 OHS 73#
15 pull ups
15 rack to overhead 73#
15 KTE
15 Hang pwr cleans 73#
15 burpees

28:12

1/8
Run 4x400
run time:rest time  1:1
1:45
1:45
1:49
1:57

1/9
Press 3x5
45x5
65x5
87.5x5
87.5x5
87.5*5

Overhead Squat 3x5
45x5
75x5
105x5
105x5
105x5

13 min AMRAP
50 KB 1 pd
then
3 pwr cleans 85#
5 pull ups
7 push ups
10 squats

6 rounds + 3 pwr cleans + 5 pull ups + 2 push ups

1/10
Back squat 3x5
45x5
95x5
135x3
165x5
165x5
165x5

5 RFT
20 DU
20 sit ups

5:17

1/12
Bench 3x5
45x5
65x5
85x3
100x5
100x5
100x5

5 RFT:
Row 300M
10 HSPU (hand stand push ups)
20 KB 1 pd
30 DU

23:00

1/13
5 RFT:
9 push press 65#
12 KB 1 pd
15 box jumps-18"

10:44