"3 STEPS TO DEATH"
STEP 1:
10 CLEANS 95/65
10 PUSH PRESS 95/65
10 FRONT SQUATS 95/65
10 CLEAN JERK 95/65
50M BEAR CRAWL
STEP 2:
15 THRUSTERS 95/65
15 WALL BALL
15 BOX JUMPS
15 SDHP 95/65
50M BEAR CRAWL
STEP 3:
25 PULL-UPS
25 PUSH-UPS
25 SQUATS
200FT OH WALK 45/25
200FT TIRE FLIP
FOR TIME
DECEMBER 31, 2009
"LA LOCA"
KB SWINGS
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
200M RUN
20,18,16,14,12,10
FOR TIME
KB SWINGS
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
200M RUN
20,18,16,14,12,10
FOR TIME
DECEMBER 30, 2009
400M RUN
MB PUSH-UPS
MB SQUAT JUMPS
MB BALL SLAMS
1,1,1,2,2,2,3,3,3,...15,15,15
IN TEAMS OF 2
WHILE P1 IS RUNNING
P2 WILL PERFORM MOVEMENTS ABOVE
START 1REP EACH,2REPS EACH UNTIL P1 IS DONE
SWITCH AND CONTINUE FOR 30 MIN
MB PUSH-UPS
MB SQUAT JUMPS
MB BALL SLAMS
1,1,1,2,2,2,3,3,3,...15,15,15
IN TEAMS OF 2
WHILE P1 IS RUNNING
P2 WILL PERFORM MOVEMENTS ABOVE
START 1REP EACH,2REPS EACH UNTIL P1 IS DONE
SWITCH AND CONTINUE FOR 30 MIN
DECEMBER 29, 2009
"THE BOWL"
5 PULL-UPS
7 LUNGES (L)
9 KB SWINGS
11 STEP-UPS EACH LEG
9 PRESS
7 LUNGES (R)
5 V-UPS
MAX ROUNDS IN 25 MIN
5 PULL-UPS
7 LUNGES (L)
9 KB SWINGS
11 STEP-UPS EACH LEG
9 PRESS
7 LUNGES (R)
5 V-UPS
MAX ROUNDS IN 25 MIN
DECEMBER 28, 2009
WARM UP
40 MOUNTAIN CLIMBERS
30 PVC OHS
20 SIDE LUNGES
10 PUSH-UPS
5 BURPEES
2 ROUNDS
"IT HURTS SO GOOD"
30 BURPEE-CLAP PUSH-UP/LONG JUMPS
100 OH LUNGES 20/12
400M RUN
3 ROUNDS
FOR TIME
40 MOUNTAIN CLIMBERS
30 PVC OHS
20 SIDE LUNGES
10 PUSH-UPS
5 BURPEES
2 ROUNDS
"IT HURTS SO GOOD"
30 BURPEE-CLAP PUSH-UP/LONG JUMPS
100 OH LUNGES 20/12
400M RUN
3 ROUNDS
FOR TIME
DECEMBER 24, 2009
100 JUMP ROPE
20 Suspension PUSH-UPS
20 Suspension CURLS
20 Suspension tricep extensions
3 ROUNDS
100 JUMP ROPE
20 Box jumps
20 4square speed jumps
20 LUNGE JUMPS
3 ROUNDS
100 JUMP ROPE
20 PULL-UPS
20 MB BUS DRIVERS
20 Ball slams 25/15
100 JUMP ROPE
20 Suspension PUSH-UPS
20 Suspension CURLS
20 Suspension tricep extensions
3 ROUNDS
100 JUMP ROPE
20 Box jumps
20 4square speed jumps
20 LUNGE JUMPS
3 ROUNDS
100 JUMP ROPE
20 PULL-UPS
20 MB BUS DRIVERS
20 Ball slams 25/15
100 JUMP ROPE
DECEMBER 23, 2009
"JINGLE MY K-BELLS"
400M RUN
50 KB SWINGS
400M RUN
40 KB SNATCHES
800M RUN
30 KB SIT-UP
800M RUN
40 KB CLEAN PRESS
400M RUN
50 KB SWINGS
400M RUN
FOR TIME
400M RUN
50 KB SWINGS
400M RUN
40 KB SNATCHES
800M RUN
30 KB SIT-UP
800M RUN
40 KB CLEAN PRESS
400M RUN
50 KB SWINGS
400M RUN
FOR TIME
DECEMBER 22, 2009
"BALLS OUT"
WARM UP
5MIN JUMP ROPE: double under focus
3 rounds
10x db thruster @ light weight
10x db hang squat cleans @ light weight
10x box jump
then:
AMRAP 6 min
10x thruster @ 95/65
15x ball slam @ 20/15
rest 2 min
AMRAP 6 min
10x hang squat clean @ 95/65
15x ball slam
rest 2 min
AMRAP 6 min
10x ball slam
15x box jump 24"/20"
post rounds and total work
WARM UP
5MIN JUMP ROPE: double under focus
3 rounds
10x db thruster @ light weight
10x db hang squat cleans @ light weight
10x box jump
then:
AMRAP 6 min
10x thruster @ 95/65
15x ball slam @ 20/15
rest 2 min
AMRAP 6 min
10x hang squat clean @ 95/65
15x ball slam
rest 2 min
AMRAP 6 min
10x ball slam
15x box jump 24"/20"
post rounds and total work
DECEMBER 21, 2009
WARM UP
10 PVC PASS
10 PVC OHS
50 JUMP ROPE
3 ROUNDS
THEN
KB SNATCH
PUSH-UPS
KB CLEANS
PULLUPS
21,15,9
THEN
BALL SLAM
KB SWING
KTE
30,20,10
FOR TIME
10 PVC PASS
10 PVC OHS
50 JUMP ROPE
3 ROUNDS
THEN
KB SNATCH
PUSH-UPS
KB CLEANS
PULLUPS
21,15,9
THEN
BALL SLAM
KB SWING
KTE
30,20,10
FOR TIME
DECEMBER 19,2009
"12 DAYS OF CHRISTMAS"
1 100M SPRINT
2 HIGH BOX JUMPS
3 HSPU
4 CLEAN PRESS 95/65
5 RING PUSH-UPS
6 KTE
7 KB SWINGS
8 BUS DRIVERS
9 RING DIPS
10 THRUSTERS 95/65
11 PULL-UPS
12 BURPEE BOX JUMPS
FOR TIME
GOES JUST LIKE THE SONG
1 100M SPRINT
2 HIGH BOX JUMPS
3 HSPU
4 CLEAN PRESS 95/65
5 RING PUSH-UPS
6 KTE
7 KB SWINGS
8 BUS DRIVERS
9 RING DIPS
10 THRUSTERS 95/65
11 PULL-UPS
12 BURPEE BOX JUMPS
FOR TIME
GOES JUST LIKE THE SONG
DECEMBER 18,2009
YOUR CHOICE OF ANY 3 MOVEMENT
1 REP OF EACH ON THE MIN
ADD 1 REP EVERY MIN
UNTIL YOU CAN NO LONGER COMPLETE ALL
3 MOVEMENTS THEN
DO 1 LESS. REP EVERY MIN
UNTIL YOU COMPLETE ALL ROUNDS LEFT
LOOKS LIKE THS:
1,1,1 FRIST MIN
2,2,2 SECOND MIN
3,3,3 THIRD MIN
4,4,4 FORTH MIN
IF 10 IS YOUR MAX GO DOWN
9,9,9
8,8,8
7,7,7
UNTIL YOU GET TO 1,1,1
1 REP OF EACH ON THE MIN
ADD 1 REP EVERY MIN
UNTIL YOU CAN NO LONGER COMPLETE ALL
3 MOVEMENTS THEN
DO 1 LESS. REP EVERY MIN
UNTIL YOU COMPLETE ALL ROUNDS LEFT
LOOKS LIKE THS:
1,1,1 FRIST MIN
2,2,2 SECOND MIN
3,3,3 THIRD MIN
4,4,4 FORTH MIN
IF 10 IS YOUR MAX GO DOWN
9,9,9
8,8,8
7,7,7
UNTIL YOU GET TO 1,1,1
DECEMBER 17, 2009
JUMP ROPE
60,50,40,30,20,10
BALL SLAMS
KB SWINGS
MOUNTAIN CLIMBERS
SIT-UPS
BACK EXT
30,25,20,15,10,5
FOR TIME
60,50,40,30,20,10
BALL SLAMS
KB SWINGS
MOUNTAIN CLIMBERS
SIT-UPS
BACK EXT
30,25,20,15,10,5
FOR TIME
DECEMBER 16, 2009
"LUMBERJACK 20"
FOR TIME:
20 DEADLIFT 275/125
RUN 400M
20 KB SWINGS
RUN 400M
20 OHS 115/65
RUN 400M
20 BURPEE
RUN 400M
20 PULL-UPS
RUN 400M
20 BOX JUMPS
RUN 400M
20 DB SQUATS CLEANS 45/20
RUN 400M
FOR TIME:
20 DEADLIFT 275/125
RUN 400M
20 KB SWINGS
RUN 400M
20 OHS 115/65
RUN 400M
20 BURPEE
RUN 400M
20 PULL-UPS
RUN 400M
20 BOX JUMPS
RUN 400M
20 DB SQUATS CLEANS 45/20
RUN 400M
DECEMBER 15,2009
WARM UP
20 PVC PASS
20 PVC OHS
20 CLEAN
20 DEADLIFT
1 ROUND
50YRD SUICIDES
30SEC WORK 30SEC RECOVER
THEN:
"TRAUMA ALERT"
50 LUNGES
40 SIT-UPS
30 SQUATS W/WT
20 KTE
10 HIGH BOX JUMPS
5 ROUNDS FOR TIME
20 PVC PASS
20 PVC OHS
20 CLEAN
20 DEADLIFT
1 ROUND
50YRD SUICIDES
30SEC WORK 30SEC RECOVER
THEN:
"TRAUMA ALERT"
50 LUNGES
40 SIT-UPS
30 SQUATS W/WT
20 KTE
10 HIGH BOX JUMPS
5 ROUNDS FOR TIME
DECEMBER 14, 2009
WARM UP
10 SAMSON STRETCH
10 PVC PASS
10 PVC CLEAN
4 ROUNDS
5 PULL-UPS
5 V-UPS
5 SQUATS
MAX ROUNDS IN 20 MINS
THEN
POWER CLEAN
10,9,8,7,6,5,4,3,2,1
PUSH-UPS
20,19,18,17,16,15,14,13,12,11
50M SPRINT BETWEEN ROUNDS
FOR TIME
10 SAMSON STRETCH
10 PVC PASS
10 PVC CLEAN
4 ROUNDS
5 PULL-UPS
5 V-UPS
5 SQUATS
MAX ROUNDS IN 20 MINS
THEN
POWER CLEAN
10,9,8,7,6,5,4,3,2,1
PUSH-UPS
20,19,18,17,16,15,14,13,12,11
50M SPRINT BETWEEN ROUNDS
FOR TIME
DECEMBER 12,2009
"HELL AT CFU"
100 JUMP ROPE
BURPEES
SHPU
KB SWINGS
WALLBALL
THRUSTERS
21, 18, 15, 12, 9, 6
FOR TIME
100 JUMP ROPE
BURPEES
SHPU
KB SWINGS
WALLBALL
THRUSTERS
21, 18, 15, 12, 9, 6
FOR TIME
DECEMBER 11, 2009
WARM UP
10 PVC PASS
10 PVC DEALIFT
10SEC SAMSON STRETCH
3 ROUNDS
V-UPS
BACK EXT
BUS DRIVERS
21,15,9
THEN:
"TABATA DEAD BALLS"
BALL SLAMS
WALL BALLS
FLUTTER KICKS
DEADLIFT 1/2BODY WT
40M SUICIDES
20SEC WORK 10SEC RECOVER
MAX REPS IN 8 ROUNDS EACH MOVEMENT
10 PVC PASS
10 PVC DEALIFT
10SEC SAMSON STRETCH
3 ROUNDS
V-UPS
BACK EXT
BUS DRIVERS
21,15,9
THEN:
"TABATA DEAD BALLS"
BALL SLAMS
WALL BALLS
FLUTTER KICKS
DEADLIFT 1/2BODY WT
40M SUICIDES
20SEC WORK 10SEC RECOVER
MAX REPS IN 8 ROUNDS EACH MOVEMENT
DECEMBER 10, 2009
WARM UP
50 JUMP ROPE
50 FLUTTER KICKS
50 MOUNTAIN CLIMBERS
3 ROUNDS
THEN:
21 OHS 75/45
12 PULL-UPS
12 PUSH-UPS
12 OHS 75/45
21 PULL-UP
21 PUSH-UPS
3 ROUNDS FOR TIME
50 JUMP ROPE
50 FLUTTER KICKS
50 MOUNTAIN CLIMBERS
3 ROUNDS
THEN:
21 OHS 75/45
12 PULL-UPS
12 PUSH-UPS
12 OHS 75/45
21 PULL-UP
21 PUSH-UPS
3 ROUNDS FOR TIME
DECEMBER 9,2009
WARM UP
50 JUMP ROPE
15 PVC CLEAN
15 SEC SAMSON STRETCH
15 PVC PASS
3 ROUNDS
400M RUN
30 PUSH UPS
400M RUN
30 BOX JUMP
400M RUN
30 MOUNTAIN CLIMBER
400M RUN
30 KTE
MAX ROUNDS IN 30MINS
THEN 800M RUN
50 JUMP ROPE
15 PVC CLEAN
15 SEC SAMSON STRETCH
15 PVC PASS
3 ROUNDS
400M RUN
30 PUSH UPS
400M RUN
30 BOX JUMP
400M RUN
30 MOUNTAIN CLIMBER
400M RUN
30 KTE
MAX ROUNDS IN 30MINS
THEN 800M RUN
DECEMBER 8,2009
WARM UP
15 PVC OHS
15 PVC DEADLIFT
15 PVC CLEANS
15 PVC PASS
3 ROUNDS
30 BOX JUMPS 24"/20"
20 PUSH PRESS 95/55
10 MAN MAKERS 45/25
200M BACKWARDS RUN
3 ROUNDS FOR TIME
15 PVC OHS
15 PVC DEADLIFT
15 PVC CLEANS
15 PVC PASS
3 ROUNDS
30 BOX JUMPS 24"/20"
20 PUSH PRESS 95/55
10 MAN MAKERS 45/25
200M BACKWARDS RUN
3 ROUNDS FOR TIME
DECEMBER 07, 2009
WARM UP
15 SQUATS
15 V-UPS
15 PUSH-UPS
15 PVC PASS
25 KB SWINGS 35/25LB
25 PULL-UPS
25 THRUSTERS 65/45LB
25 BURPEES
4 ROUNDS FOR TIME
15 SQUATS
15 V-UPS
15 PUSH-UPS
15 PVC PASS
25 KB SWINGS 35/25LB
25 PULL-UPS
25 THRUSTERS 65/45LB
25 BURPEES
4 ROUNDS FOR TIME
DECEMBER 05, 2009
"HARD DECK OF CARDS"
HEARTS = PUSH-UPS
SPADES = BOX JUMPS
DIAMONDS = DEADLIFTS
CLUBS = KTE
A'S = 10 THRUSTERS
JOKERSx4 = 10 BURPEES
HEARTS = PUSH-UPS
SPADES = BOX JUMPS
DIAMONDS = DEADLIFTS
CLUBS = KTE
A'S = 10 THRUSTERS
JOKERSx4 = 10 BURPEES
DECEMBER 3,2009
"HELEN + JT RUNING"
400M RUN
21 KB SWINGS
12 PULLUPS
3 ROUNDS
THEN 400M RUN THEN
HSPU/PRESS
DIPS
PUSH-UPS
400M RUN
21,15,9
FOR TIME
400M RUN
21 KB SWINGS
12 PULLUPS
3 ROUNDS
THEN 400M RUN THEN
HSPU/PRESS
DIPS
PUSH-UPS
400M RUN
21,15,9
FOR TIME
DECEMBER 2,2009
"A TABATA"
BIKE
GHD SITUPS
JUMPING PULLUPS
KB SWING
FLUTTER KICKS
STEPUPS
20 SEC WORK
10 SEC RECOVER
8 ROUNDS EACH MOVEMENT
BIKE
GHD SITUPS
JUMPING PULLUPS
KB SWING
FLUTTER KICKS
STEPUPS
20 SEC WORK
10 SEC RECOVER
8 ROUNDS EACH MOVEMENT
DECEMBER 1,2009
WARM UP
10 CLEAN PRESS
100M SPRINT
10 PULLUPS
100M SPRINT
15 V-UPS
100M SPRINT
2 ROUNDS
10 KB SWING
10 BOX JUMP
10 SQUATS
20 SITUPS
MAX REPS IN 20 MINS
10 CLEAN PRESS
100M SPRINT
10 PULLUPS
100M SPRINT
15 V-UPS
100M SPRINT
2 ROUNDS
10 KB SWING
10 BOX JUMP
10 SQUATS
20 SITUPS
MAX REPS IN 20 MINS
NOVEMBER 30, 2009
WARM UP
10 PVC PASS
10 PVC CLEANS
10 PULLUPS
10 SITUPS
10 TOES-TO-HANDS /KTE
15 FRONT SQUATS 115/95
20 PUSH-UPS
5 ROUNDS FOR TIME
10 PVC PASS
10 PVC CLEANS
10 PULLUPS
10 SITUPS
10 TOES-TO-HANDS /KTE
15 FRONT SQUATS 115/95
20 PUSH-UPS
5 ROUNDS FOR TIME
Subscribe to:
Posts (Atom)