Workout of The Day

2/6/2012

Option 1

"Filthy Fifty"

50 - Box jumps 20"

50 - Jump Pull-ups

50 - KBS 35/26 lb

50 - Lunges

50 - Knees to elbow

50 Push-press 45/33 lb

50 Swiss ball back extension

50 - Wall Balls 20/14 lb

50 Burpees

50 Double-unders

 

Option 2

Warm-up - 5 min of Rope Climbing

Clean and Jerk - 3,2,1 (80,85,90%)

Back Squat - 3,2,1 (85,90,95%)

2 min AMRAP of Following:

1 - Box Jump 30/24 "

2 -  Squat Snatch 135/95 lb

Rest 2 min

2 min AMRAP of Following

1 - Squat Snatch 135/95 lb

2- Box jumps 30/24 "

Go immediately into the following 12 min AMRAP

20- Overhead Plate lunge 45/33 lb

50 - Double-Unders

 

- Complete 50 Box Jumps and 50 Chest to Bar Pull-ups throughout duration of workout (Do box Jumps in sets that are "continuous" then follow with sets of  Chest-to -bar pull-ups which are more then your usual amount you would do before coming of the bar in a workout (I will be going for sets of 10 at a time)

**recomend an ice bath: 5 -15 min depending upon size and ice bath experience (1 shovel of snow, cold water high enough to cover all of legs, survive the first 2 min and you are home free). Warm shower to follow if desired.

2/4/2012

10 am class

40/20 @ each station then switch to the next station:

Row

DB Anchor Sit-up (2=1)

Double-Unders (2 =1)

Floor Wipers (2=1)

KBS 53/35 lb

 - Complete 3 rounds

 

Showdown @ Noon

12 min AMRAP

4 - Power Cleans 145/93 lb

6 - Burpees

2/3/2012

Option 1
Shoulder Press - 5,4,3,2,1
or
Jerk - 2,2,2,2,2

10 - Burpees
10 - Pull-ups
10 - Overhead plate lunges 45/25
5 rounds for time

Option 2

Speed Snatch work @ 30% max - 5x3

Snatch - 3x2 @80%

Thruster - 10,15,20 (35,40,45% BW)

20 min AMRAP

4 - Handstand push-ups
6 - Chest to bar pull-ups
8- Overhead Squat 135/93 lb


- complete 20 muscle-ups throughout the duration of the workout

2/2/2012

Option 1

Option 2

Dead Lift - 3x2 (90%)

Complete 100 Balls for time, then go into the following AMRAP:

12 min

1-1,2-2,3-3,4-4,5-5,6-6,7-7,8-8,9-9,10-10,11-11.....

Dead Lift - 185/135 lb

Box Jumps - 24/20"

- Complete 375 Double-Unders Through duration of workout

2/1/2012

Option 1

"No Limit Extended"

1/31/2012

Option 1

1/30/2012

Option 1

"Big Sweater 2"

15 Clean and Jerk 75/53 lb

15 Sandbag Get-ups 50/30 lb

15 Burpee Pull-ups

3 Bear Crawl Mini laps

5 Rounds for time:

 

 Option 2

Warm-up - 5 min of Rope Climbing

Clean and Jerk - 2,2,2 (80,80,85%)

Back Squat - 2,2,2 (90%)

2 min AMRAP of Following:

1 - Squat Clean 165 lb

2 -  Chest to Bar Pull-ups

Rest 2 min

2 min AMRAP of Following

2 - Squat Clean 165 lb

1 - Chest to Bar Pull-up

Go immediately into the following 10 min AMRAP

16 - Overhead Plate lunge 45/33 lb

30 - Double-Unders

 

- Complete 75 Box Jumps throughout duration of workout

**recomend an ice bath: 5 -15 min depending upon size and ice bath experience (1 shovel of snow, cold water high enough to cover all of legs, survive the first 2 min and you are home free). Warm shower to follow if desired.

1/28/2012

Option 1

 "Switcher"

5 - Hand release push-ups

10 - Thrusters 45/33 lb

5 - Hand release push-ups

10 - Jack Knives

5 - Hand release push-ups

10 - Overhead plate lunges 45/25 lb

30 - sec plank

20 min AMRAP

 

Show-Down at Noon

20 min AMRAP

10 Chest to bar pull-ups

10 Ring Dips

10 Box Jumps 24/20 "

20 Overhead Squats 120/83 lb

1/27/2012

Option 1

Hang/Squat Clean - 2,2,2,2,2 (start at 75% and work up)

"Turbo Charged"

2 rounds for time:
25 double-unders
25 Body Weight deadlifts
25 pull-ups

Option 2

Speed Snatch work @ 30% max - 5x3

Snatch - 3x3 @75%

Thruster - 10,15,20 (30,35,45% BW)

15 min AMRAP

1 - Handstand push-up

1 - Squat Clean 185/135 lb

Burpees - start with 2 and go up by 2 each round

 

 - complete 50 Hand release push-ups throughout the duration of the workout

1/26/2012

Option 1

"Gutt Buster"

25 G/H Sit-ups

100 High Knee Jump Ropes

25 Jack Knives

100 Mountain Climbers

25 Toes to Bar

100 Sprint Strides

25 Burpee Sit-ups

100 Flutter Kicks

25 Knees to Elbow

100 sec of plank

- for time

 

Option 2

 Dead Lift - 3x3 @ 85%

complete 30 reps of Dead Lift with 35% Max and instantly go into the following amrap:

10 min AMRAP

500 m Row

30 Toes to bar

250 m Row

15 Toes to bar

125 m row

8 Toes to bar

 

- complete 250 double-unders throughout the duration of the workout

1/25/2012

Option 1

"No Guilt"
3 min at each station, 3 rounds
Rowing - cal = 1 point
Step-ups - step-up on both legs = 1 point
Jump Rope - 2 double-under = 1 point
take your best score from one category, middle form another, and worst from another, then add together. Trainer reveals which categories will be picked

Option 2

today is a rest day....come in and do mobility work, or stay at home and be lazy.

1/24/2012

Option 1

Pick one of the following to complete after the warm-up (you may need to warm-up more to do some of them):

"Ripper"

Clean and Jerk or Snatch 135/95 lb

15,12,9,6,3

and

Ring Dip

3,6,9,12,15

- For Time

 

Option 2

Bench Press - 3x3 (85%)

Wt Ring Dip - 5,5,5,failure (build up in weight (use body weight 1st set). Then work back down as quick as possible following the failure set

 

 12 min AMRAP

5 - KBS

5-Box Jumps

3 - Burpees

- complete a set of push-press to failure every 5 rounds

-score number of push-press

-use 40% of push-press max

 

find time during "entire" workout to complete 50 G/H Sit-ups

1/23/2012

Option 1

Back Squat or Front Squat - 5x2 (75,80,85,90,95%)

"Mainsite 1/16/12"

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

 

Option 2

Clean and Jerk - 3,3,3,3 (75,75, 75,80%)

Back Squat - 3,3,3 (85%)

15 reps of 50% Squat Snatch one rep max for time

-rest 3 min

repeat 15 reps again and follow with 7 min AMRAP of:

12 Bumper plate overhead lunges 45/25 lb

20 Double-Unders

- complete 50 reps of pull-ups to be done throughout the entire workout when time permits

1/20/2012

Option 1

"Set Up"

Option 2

 - kind of an easy day....waiting to race on Sat.

Bench Press - work up to a new 1 rep max

Complete 1 round on the min for 12 min.

5 - G/H Sit-up

5 - Ring Dip

**pick numbers that you can hopefully straight set but its not gona kill you to do the work, think 4-6 on a scale of 1-10 at the end of 12 min.