Friday 1st November, 2013

Strength:
15 minutes to establish a 1RM of the following complex:
Power Clean + Front Squat + Hang Power Clean

Conditioning:
Run 800m
30 Chest to Bar
Run 400m
40 Push Press 50/30kg
Run 800m

Thursday 31st November, 2013

A) Strength:
BTN Snatch Push Press
4x5

B) Conditioning:
50 KB Swings 24/16kg
then
3 Rounds:
10 Strict Pull Ups
9 Front Squats 40/30kg
20 Burpees

Wednesday 30th October, 2013

Strength:
15 minutes to establish a 1RM  2 x Hang Clean + 1 Jerk

Conditionig:
5 rounds for Reps and Total Working Time of:
30 seconds ME Jumping Lunges
Run 400m (all out)

*Rest after rounds
1)1:00
2)1:00
3)0:30
4)0:30

Tuesday 29th October, 2013

Strength:
15 minutes to establish a 3RM Hang Snatch (top of knee).

Conditioning:
45 T2B
-then-
3 rounds of:
15 Deadlifts 60/40kg
15 Back Squats 60/40kg (from floor)

Monday 28th October, 2013

Strength:
None

Conditioning:
“Gallant” (Modified)
Run 800m with a 10/6kg medicine ball
60 Burpee pull-ups
Run 400m with a 10/6kg medicine ball
30 Burpee pull-ups
Run 200m with a 10/6kg medicine ball
15 Burpee pull-ups

*U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.
He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Saturday 26th October, 2013

This gonna be FUN !!!

A) Conditioning:

Continuously running clock...
0 - 5min
AMRAP
5 Deadlifts 100/70kg
10 Over Bar Burpees
5-10min
Run 800m
*Rest remaining time
10-13min
Max Wall Balls 10/6kg
13-16min
Run 400m
16-20min
AMRAP
30 Walking Lunges
10 Pull Ups
20-25min
Run 800m
*Rest remaining time
25-30min
20 Push Ups
40 Sit Ab Mat Sit Ups

Friday 25th October, 2013

Strength:Front Squat:
1X5@60%
1X5@65%
2X5@70%
*Superset with 10 Pull Ups

Conditioning:
5 Rounds:
12 Box Jumps 24/20"
15 KB Swings 32/24kg
Run 200m
10 Burpees

Thursday 24th October, 2013

Strength:
15 minutes to work up to near maximal Push Press + Push Jerk + Split Jerk.

Conditioning:
12 minute AMRAP:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 16/12kg
20 T2B
20 (steps) Single Arm KB Overhead Walking Lunges (left) 16/12kg
20 Push Press 40/30kg

*Can use Dumbells, plates etc etc for that walking lunge weight.

Wednesday 23rd October, 2013

Strength:
Back Squat
1X5@60,
1X3@70%,
1X2@80%,
1X2@90%,
1X1@95%

Conditioning:
EMOTM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete
ME Double Unders

Tuesday 22nd October, 2013

Strength:
Find 1RM Dead Lift

Conditioning:
“DT”
5 rounds:
12 Dead Lift
9 Hang Power Cleans
6 Push Jerks 70/50kg

Monday 21st October, 2013

Strength:
Find 1RM Overhead Squat
Then
Find MAX REPS pullups (only 1 shot)

Conditioning:
“Nancy”:
5 Rounds:
Run 400m
15 Overhead Squats 40/30kg

Saturday 19th October, 2013

DO NOT MISS THIS ONE GUYS !!!

Strength:
Find 1RM Front Squat

Conditioning:
“Fran”
21-15-9
Thrusters 42.5/30kg
Pull Ups

Friday 18th October, 2013

Strength:
Find 1RM Press.
Then Find 1RM Pull Up

Conditioning:
“Annie”
50-40-30-20-10
D.U's
Ab Mat Sit Ups.

-Rest 5 minutes.

Grace or Isabel (choose)
30 C&J or Snatch 60/40kg
*Time should be under 6-7 min. Scale properly.

Thursday 17th October, 2013

Strength:
Find 1RM Back Squat

Conditioning:
“Helen”
3 Rounds:
Run 400m
21 KB Swings 24/16kg
12 Pull Ups

Wednesday 16th October, 2013

A) Strength:

10min to build to 

3rm Strict Press

Then

5x3 @85%

B) Conditioning:

3 Rounds:

10 Push Press 50/35kg

15 Pull Ups

Run/Row 800m

Tuesday 15th October, 2013

Strength:
Deadlift:
5x3
*No percentages today, as heavy as possible.

Conditioning:
“The Chief”
AMRAP 3min:
3 Power cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.

*Repeat for a total of 5 rounds.
**Score is number of COMPLETED rounds in total.

Monday 14th October, 2013

Strength:
Front Squat
Build up to a 3RM
then
3sec Pause Front Squat
3×3 80%

Conditioning:
500m row
50 thrusters 20/13kg
50 burpees
800m run

*Conditioning will run in heats of 3 people, they will start every 2:15min.

Saturday 12th October, 2013

A) Conditioning:

In Pairs Complete:
4 x 400m Relays (2each)
50 KB Swings 24/16kg (KB can not touch the ground at all)
60 Pull Ups *both may work at same time
70 Burpees *Only 1 person at a time
60 Toes 2 Bar *both may work at same time
50 KB Swings 24/16kg (KB can not touch the ground at all)
1 x 800m Run together with 1x20kg plate

Friday 11th October, 2013

Strength:
Build up to:
1 Turkish Get Up on each arm.
*Heavy.
**Quality and slow movement.

Conditioning:
15 Power Clean & Jerk 60/40kg
100 D.U's
10 Clean & Jerk 60/40kg
75 D.U's
5 Clean & Jerk 60/40kg
50 D.U's

Thursday 10th October, 2013

Strength:
Back Squat 5×5 @ 80%
*Then no rest...
5x6 Chest-To-Bar Pull Ups
*Rest 60secs
**Have to be unbroken
*** If 5×6 chest-to-bar is easy, scale up, but make sure that you are able to keep your sets smooth and unbroken.

THEN

Push Press 3×5 @ 80%
Superset with
12 T2B/Knee Tucks
*Rest 60secs

Conditioning:
8min AMRAP:
3 Deadlifts 100/70kg
6 Muscle-Ups or 12 Pull Ups
15 Wall Ball 10/6kg

Wednesday 9th October, 2013

A) Strength:
Deadlift:
Build up to a T&G 3RM

B) Conditioning:
4 Rounds:
6 Squat Clean Thrusters 55/35kg
12 Bar Facing Burpees
Run 400m

Tuesday 8th October, 2013

Strength:
A)
Push Press
3×5 @85%
*rest 60seconds
B)
Strict Pull Ups
3×10
*(Use appropriate band to get all reps Unbroken or use Weight if it is to easy)
**rest 60 seconds

B) Conditioning:
AMRAP 12min:
10 Overhead Squats 40/20kg
20 T2B / Knee Tucks
30 Double Unders / 60 Singles

Thursday 3rd October, 2013

A) Strength:
EMOTM 10mins:
1 Power Clean
1 Hang Power Clean
1 Shoulder to Overhead

B) Conditioning:
12min AMRAP:
20 Wall Balls
10 Deadlifts 70/45kg
20 AB Matt Sit Ups

Wednesday 2nd October, 2013

A) Mobility:Extended Mobility Session

B) Conditioning:
2 Rounds:
200m Run
20 Push-ups
400m Run
20 Pull-ups
400m Run
20 Toes-to-bar
200m Run
20 Pistols