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Monthly Archive for: ‘April, 2013’

5/1/13 Wed

Arnold KB SP 4×12

7 Rounds
3 Clusters (135/100)
5 SDHP (135/100)
7 Box Jumps (30/24) open & in control

Tues 4/30/13

OHS 4×12
then build to heavy
4-3-2-1-1-1-1-1

10!
Hang Power Snatch @ 55% of 1Rm Snatch
Pull Ups
20!
DU

HPS & PU are a count down from 10 to 1
DU’s are from 20 to 11

4/29/13 Mon

DL 5 x 5

4 Rounds
5 Hang Power Clean & Jerk (155/115)Rx (135/100)Sx
10 Burpees
15 DU
20 Singles

Sat 4/27/13

Park wod

4/26/13 Fri

SP 5×3
PP 5×2
Jerk 5×1

Heavy Fran
21-15-9
Thrusters (135/100)
Pull Ups (40/20)

4/25/13 Th

5 rounds
3 MU. SUB 3:1 chins & dips
5 Squat Clean (170/120)
7 Burpee Box Jumps 20″

MU Sub is 3 sets of 3 chins and 3 Dips for a total of 9 reps of each movement
Use 20lb chain and call it scaled

4/24/13 Wed

variation of 2/8/13

For Time
70th Run
1 20ft Rope Climb
10 Burpees No sub if u can’t climb skip it
400m Run
1 20 Ft Rope Climb
10 Burpees

200m Sprint
I-Jog
200m Sprint
I-Jog
200m Sprint
I-Jog

1/2 Island Sprint
1/2 Island Jog
1/2 Island Sprint
1/2 Island Jog
1/2 Island Sprint
1/2 Island Jog
1/2 Island Sprint
This is on a continuous clock there is no rest and no walking

Part 2 – Optional
Time Permitting
3 Rounds
10 KBS (32/24)
10 HSPU
10 T2B
30 Singles

4/23/13 Tues

Build To 1 RM Squat Snatch

5 Sets: [email protected]%; [email protected]%; [email protected]% of 1RM Snatch
1 Squat Snatch
2 BR SG PP (sub jerk progression)
1 OHS

8min Amrap @ 70%
7 Snatch Grip DL
7 Hang Power Snatch
7 OHS
21 DU

Time Permitting
500m Row
10 Burpees
400m Row
10 Burpees
300m Row
10 Burpees
200m Row
10 Burpees

4/22/13 Mon

Arnold KB or DB SP 4×12

DB Row 4×8
Finish with 1×20

Back Squat 1×20

5 Rounds
3 C2B Pull Ups
6 Dead Lifts (245/185)Rx (225/165)Sx
9 Box Jumps (24/20) open and in control

Time Permitting
50 wall ball shots

4/20/13 Sat

4 Rounds
10 Dead Lifts
10 Sit Ups
10 Air Squats
400 m run
20 Total- Lateral Jumps over Bar
20 Total- Mtn Climbers
20 Total- Snatches KB or DB

Fri 4/19/13

Take 15 min
Build to a heavy snatch

3 Rounds 10 min cap
5 Pull Ups
10 Push Ups
5 Squat Snatch (80/58)
5 Hang Power Snatch (80/58)
5 OHS (80/58)

For Time
70th Run
10 Burpees
400m
10 Burpees
200m
10 Burpees
I-Run
10 Burpees

Row sub=600-500-350-250

Th 4-18-13

Take 15 minutes and Build To A Heavy Set Of
Squat Clean & Jerks

5 Rounds
5 Dips (20#/BW)
10 KB Snatch – Total – (24/16)
10 Squat Cleans (185/135)Rx (170/120)Sx
5 Chin Ups (20#/BW)

Wed 4/17/13

5 x1:2 – Heaving Snatch Balance:OHS

5 Rounds
6 Power Snatch (135/100)
5 Deficit HSPU (2 45’s & ab mat / 2 25’s & ab mat) – sub 10 Push UPs –
4 Pistols – sub 4 Box Squat Pistols or 12 Air Squats –
3 Burpees over Bar

Tues 4/16/13

SP 5×3

PP 5×2

Clean Pull 5×1

3 Power Cleans Every :30sec (1min = 1 set complete 5 total sets)
Rx Standard
Start at 65% of 1rm C&J add 10lb each set.
At the end of each set take an add’l 30sec and add wt.
example:
1st set
3 PC @ 155 rest remainder of 30sec
3 PC @ 155 rest remainder of 30sec + add’l 30sec to add 10 lb to bar
2nd set
3 PC @ 165
3 PC @ 165 add add’l 30sec to add another 10 lb to bar

Mon 4/15/13

2 Rounds
50 DU (sub 150 singles)
25 WBS (20/[email protected])
12 KBS (32/24)
Cleary Run
2 Rounds
Same As Above
Cleary Run
2 Rounds SAA

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