SAT, 01/31/09

Skills: KB Windmills

Main Set:

For Time..

50 Box Jumps
21 deadlifts (225#/145#)
100 punches w/DB (5-8 lbs)
50 Box Jumps
15 deadlifts
100 punches w/DB
50 Box Jumps
9 deadlifts
100 punches w/DB

FRI, 01/30/09

Warm-Up x2: Jump rope x 100, 10 pushups, 10 situps, 10 pull-ups, 10- squats samson stretch

Skills: PVC Deadlift

Main Set:
6 Rounds For time:

12 KB Military Press (72#/53#)
12 Uneven Pushups with Medicine Ball (Alternate)

12 Knee Hug/V-up Combo

THURS, 01/29/09

Warm-Up x2:
Jump rope x 100, 10 pushups, 10 situps, 10 pull-ups, 1- squats samson stretch

Skills: Double Unders

Main Set:

For time

2 Rounds
20 Stationary Lunges w/DB or KB (alternate or one leg at a time)
20 Squats w/DB or KB

50 Box Jumps

after box jumps, 2 more rounds
20 Stationary Lunges w/DB or KB (alternate or one leg at a time)
20 Squats w/DB or KB

WED, 01/28/09

"Tabata Something Else..."

Squats
Push-ups
Sit-ups
KB cleans

TUES, 01/27/09

10 Rounds for Time:

10 Kettlebell Snatches (alternating left and right as needed)

10 Box Jumps

MON, 01/26/09

5 Rounds for time:

10 Box Jumps
10 PP 95#/65#
25 Situps

Post time to comments.

SAT, 01/24/09

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

FRI, 01/23/09 "Fight Gone Bad"

3 Rounds, 1 minute each:

Wallball
Sumo Deadlift Highpull (SDHP)
Box Jump, 20 in.
Push Press (PP)
Row, calories

1 Minute rest in between rounds

THURS, 01/22/09

CrossFit Total 1 Rep Max

Squat
Shoulder Press (standing)
Deadlift

WED, 01/20/09

Warm-Up x 2: Jump rope x 100, 10 overhead squats, 10 db pp, 10 pull-ups, 2 samson stretch

Skills: Overhead Squat: 3-3-3-3-3-3

Main Set:

3 rounds for time:
KB swing x 21
Knees to elbows x 15

Burpee x 9

MON, 01/18/09

Warm-Up x 3: Jump rope x 100, overhead squat x 10, push-up x 10, pull-up x 10, samson stretch x 2

5 rounds for time:

Burpee + Broad Jump up and back
DB T-Push-Up x 15 10#/15#
DB KB Snatches x15 ea arm

SAT, 01/17/09

Warm-Up x3: 10 Dislocates, 10 Squats, 10 Pushups , 10 Pullups, 10 Situps, 2x Samson Stretch

Skills: KB Windmills

Main Set:

Russian Pyramid
Wall Balls
Box Jumps
Situps
Double Unders

Reps are 50 each then repeat for 40 each, 30, 20, then 10

FRI, 01/16/09

Warm-Up x3: 10 Dislocates, 10 Squats, 10 Pushups , 10 Pullups, 10 Situps, 2x Samson Stretch

Skills: PVC P, PP, PJ

Main Set:
5 Rounds for time

15 Deadlifts (225#/145#)
15 Pullups

THURS, 01/15/09

Warm-Up x3: Row 500 m, 10 Squats, 10 Pushups , 10 Pullups, 10 Situps, 2x Samson Stretch

Skills: KB Snatch

Main Set:
20 min AMRAP

5 Pullups
10 Pushups
15 American KB Swings

WED, 01/14/09

Warm-Up x3: 10 Dislocates, 10 Pushups , 10 Pullups, 10 Situps, 2x Samson Stretch

Skills: PVC Clean and Jerk

Main Set:

5 Rounds for time

50 Double Unders
25 Bodyweight Step Ups (25 on one leg then other switch to other leg);
50 Squats w/1 KB hold to chest

Abs: 30 KTEs

TUES, 01/13/09

WARM-UP x3: 60 Jumprooe (singles), 10 PVC Thruster, 10 Push-up, 10 Squat, Samson Stretch

SKILLS: Press / Push-Press / Push Jerk

MAIN SET: 1P / 3PP / 5PJ - 5 Rounds. Use same weight throughout each round. Bar does not touch ground / rack during round.
Increase weight for each successive round.

MON, 1/12/09

WARM-UP: 800m row, Then 2x 20 push-ups, 20 sit-ups

SKILLS: Med Ball Clean, Kipping Pull-ups

MAIN SET: 4 Rounds for Time
15 Med Ball Clean / Wall Ball (14# / 20#)
12 Pull-ups

SAT, 01/10/09

WARM-UP: 600 Jumprope (singles) then 3x: TGU x3 (ea. side), 10 PVC SDHP, Samson Stretch

SKILLS: Ring Support, Ring Dip

DEADLIFT: 5-4-3-3-2-2

FRI, 01/09/09

Warm-up x3: 10 Dislocates, 10 Pushups, 10 Pullups, 10 Situps, 2x Samson Stretch

Skills: KB Arm Stretch

Main Set:
For Time
50 Wall Balls, 5 KB Cleans ea arm
40 Wall Balls, 10 KB Cleans ea arm
30 Wall Balls, 15 KB Cleans ea arm
20 Wall Balls, 20 KB Cleans ea arm
10 Wall Balls, 25 KB Cleans ea arm

Abs: 30 KTE's

THURS, 01/08/09

Warm-Up x3: 10 Dislocates, 10 Pushups , 10 Pullups, 10 Situps, 2x Samson Stretch

Skills: Double Unders

Main Set:
8 Rounds for Time

8 KB Chest Press on floor
8 Clapping Pushups

WED, 01/07/09

Warm-Up x3: 500m row, 10 Pushups , 10 Pullups, 10 Situps

Skills: KB Turkish Getups

Main Set: For Time
KB Snatch w/Squat thrusts 10 reps ea side;
10 Box Jumps;
10 V up/Crunch combo

Reps are to be 10-8-6-4-2-1-3-5-7-9

TUES, 01/06/09

WARM-UP x3: 20 Jumping Jacks, 10 Dislocates, 10 Knee Hugs (ea. side), 2x Samson Stretch

SKILLS: Med Ball Clean

MAIN SET: 4 Rounds For Time: 10 Mule Kicks, 15 Med-Ball Cleans, 20 Burpees

COOL DOWN: Stretches for following: Hams / Glutes, IT Band, Quads / Hip Flexors, Upper Back, Chest

MON, 01/05/09

Warm-Up x3: 75 Jumprope (Singles), Joint Mobility, 10 Squats, 10 KB Swings

Skills: Handstand

Main Set: OHS 5-4-3-3-2-2

SAT, 01/03/08

Warm-Up x3: 50 Jumprope (Singles), 10 PVC Push-Press , 10 PVC SDHP, 10 Lunges ea. leg

Skills: Kipping Pull-ups

Main Set: "Inverted Fran"

21-15-9, HSPU / Pull-ups

For Time

FRI, 01/03/08

Warm-Up x3:
10 Dislocates
10 Pushups
10 Pullups
10 Situps
2x Samson Stretch

Skills: PVC OHS

Main Set: AMRAP 20 min
5 Thrusters
5 pushups
5 KTEs