Archives

Monthly Archive for: ‘December, 2013’

Mon. 12/30

10!
WBS (20/14)
KBS (32/24)
Pull Ups
Push Ups
I-Run

Sat. 12/28/13

100/300/600/300/100
5 C & J
5 Box Jump Burpees
10 Hang Power Cleans
5 BJ Burpees
5 C & J
20 Lat. Jumps over Bar

Fri. 12/27/13

Front Squat 10-8-8-6

Task Oriented FGB
3 Rounds
20 WBS (20/14)
20 SDHP (75/53)
20 Push Press (75/53)
20 Box Jump – 20″
20 Cal. Row
1min. Rest

Th. 12/26/13

No 6am or 7am sessions today

Push Jerk 3-3-3-3-3

3 Rounds
20 KBS (32/24)
15 Goblet Squats (32/24)
10 Push Ups
5 Dips (40#/BW)
I-Run

Mon. 12/23/13

Jing-A-Ling Hear Them Ring Soon It a Will Be Christmas Day^.^

12 Days of Christmas 2013

1 I-Run
2 Snatch – AnyWay –
3 HSPU no ab mat for Rx (sub: ab mat(s) or Pike Push Ups)
4 C2B Pull Ups
5 BSquat or FSquat *Do Not Dump Bar From Back*
6 Clean – AnyWay –
7 STO
8 Box Jumps (24/20)
9 Deadlifts
10 KBS Rx1(32/24) Rx2 & Rx3 (24/20)
11 Burpees
12 T2B

*3 bar facing Burpee penalty for back rack dump*

BB Prescription
Rx1 (135/103)
Rx2 (115/88)
Rx3 (100/73)

Sat. 12/21/13

Roxanne
Flower

20 Thrusters
20 Power Cleans
20 STO’s
20 Back Squats
20 SDHP’s
4 Burpees EMOM.

100/75

Fri. 12/20/13

PP 4×10
BS 4×10

40 WBS
30 WBS
20 WBS
10 WBS
1 min. Rest between sets
Goal is unbroken on all sets

3 Rounds
15 Clean any way
10 STO
5 BR Thrusters
Sand Bag I-Run (36/24)

Rx (135/103)
Sx (115/88)

Th. 12/19/13

Skills and Technique
Advanced:
S/S
Dbl. KB Snatch 3×10
Pistols 3×5 (do not alternate)

Adv. Standards Apply to int. & nov.

Intermediate:
Single KB Snatch
High Box Step Ups

Novice:
DB Snatch
Low to med. Box Step Ups

With KB ground and squat not required unless specified.

NFT:
3 100m Sprints
2 300m Sprints
1 400m Sprint
2 300’s
3 100’s

Each sprint is broken up by a 100m light jog
The work is a continuous run no walking.

100=I-Run or 1/2 Loop
300=1 Loop
400= shoot straight driveway

Wed. 12/18/13

Warm Up 1-2-3

2 Sets of 1 min Efforts per Exercise
BB Bench
BB Skull Crusher
BB Back Squat
BB Curl
Score lowest rep count for each exercise

2 partners
2 sets of each exercise with a :30 sec rest between sets and 1.5min. rest in between exercises.
Partners alternate:
1st does 1 min. of work then there’s :30sec break for partner transition then partner works for 1 min.
For bench press use risers if extra benches are needed, set about 4 to 5 high.

~~~~~{Choose a wt that can be used for all exercises}~~~~~~

Each can have their own bar. Must use that wt for all work being done
Wt should be light this is high rep work.
Boys 33-95ish
Girls 22-75ish

Tues. 12/17/13

BR SP 10-8-8-6

20min EMOM

Even Min.
Power Clean
Hang Power Clean
Hang Clean
Clean

Odd Min.
4 Jerks

Rx (155/118)
Sx (135/103)

Optional – time permitting
2 rounds – NFT
500m Row
50 DU

Mon. 12/16/13

SP 4×10
FS 4×10
SDHP 4×10

Buy In:
15 Burpees

3 Rounds
12 Thrusters
6 T2B
6 Pull Ups
1/2 Loop (I-Run)

Buy Out:
15 Burpees

Rx (115/88)
Sx (100/73)

Sat. 12/14/13

50 KBS
1/2 Loop
50 Sit Ups
1/2 Loop
50 WBS
1/2 Loop
50 DU sub: 150 singles
300m Row

Fri. 12/13/13

Chelsea
EMOM 30 min.
5 Pull Ups
10 Push Ups
15 Air Squats

Th. 12/12/13

SP 4×10
FSquat 4×10

3-6-9-12-9-6-3
Deadlift
Box Jumps (24/20)
DB STO

Rx1 (265/198)
Rx2 (235/173)
Rx3 (205/148)

Wed. 12/11/13

BB Bench Press 10 x 3

Buy In: 1 Full Loop (300m)

20-16-12-8
DB Snatch -AnyWay- (70/45)
Butterfly Sit Ups
Push Ups
Row for Cal.

Buy Out:
5 C2B Pull Ups
10 Burpees

For snatch the reps are total number not per side.
You can do all 20 on one side or go 10 and 10.
How you break up the reps is up to you.

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