NOVEMBER ARCHIVES
NOVEMBER 29, 2008
Closed/Rest Day
NOVEMBER 28, 2008
‘Grace’
30 x Clean and Jerk (135lb, 95lb)
For Time!
For this workout, we are calling for a full clean and jerk – that is, you must go through a front squat after the clean. Count only the proper reps!
NOVEMBER 27, 2008
'Snatch Test'
(24kg, 16kg)
10 Minutes of kettlebell snatch. Change hands when needed and put the bell down to rest, if needed.
NOVEMBER 26, 2008
5,000M Row
NOVEMBER 25, 2008
800M Waiters Walk
For Time
Use a heavy-ish kettlebell for the get ups and keep thesame weight for both attempts. Waiters walk – put something heavy over your head and lock it out for the entire walk. Drop as necessary. Use a barbell, kettlebell, or whatever, clean grip, snatch grip, or whatever – just complete the walk with the load overhead!
NOVEMBER 24, 2008
Tabata Squats
Tabata Pull Ups
Tabata Push Ups
Tabata Row
Tabata is a fancy word (or rather, named after the Doc who realized it for intervals of 20 seconds of work followed by 10 seconds of rest repeated for 8 cycles. Move to the next exercise in the 10 seconds rest of the 8th cycle. This is a 16 minute workout that will test your mettle.
NOVEMBER 22, 2008
45 x Thrusters @ 95 lbs
45 x Pull ups
1000m row
For time.
NOVEMBER 21, 2008
'Fight Gone Bad'
Wall Ball
Sumo Deadlift High Pull @75lbs
Box Jump
Push Press @ 75lbs
Row
60 second circuit with 60 seconds rest between each of the 3 rounds!
NOVEMBER 20, 2008
50 x Push Ups
2 x trips up the Pegboard
OR
3 trips up the rope
OR
25 x Pull Ups
6 Rounds for Time
NOVEMBER 19, 2008
Front Squat x 3-3-3-3
Row 2000M
NOVEMBER 18, 2008
Burpee/Pull Ups
Jerk (75lbs)
30-20-10 For time.
NOVEMBER 17, 2008
'ANGIE'
100 x Pull Ups
100 x Push Ups
100 x Sit ups
100 x Squats
For time
NOVEMBER 15, 2008
75lb Sumo Deadlift High Pull
75lb Push Press
21-18-15-12-9-6-3... for time.
NOVEMBER 14, 2008
How many times can you get 135lbs from the floor to overhead in 10 min?
You choose the method – mix and match! Floor to overhead lockout are the only parameters.
NOVEMBER 13, 2008
400m Run
50 x Squats
4 rounds for time.
NOVEMBER 12, 2008
Row a fast 500m; rest 2 min…
Row a fast 1000m; rest 4 min…
Row a fast 2000m; Done.
We have an athlete that performs her burpees from the knee, that is, she gets her chest to the ground and then comes up to perform a knee-push up; then from her toes, squats and jumps to finish.
Are these acceptable burpees? Why or why not? Should she be green or black? Post thoughts to comments.
NOVEMBER 11, 2008
7 x Burpees
10 x Sit Ups
10 rounds for time!
NOVEMBER 10, 2008
Power Clean @ 95lb
Pull Ups
Front Squat @ 95lb
21-15-9 for time.
Notice the difference between the two quick lifts?
10 x Push ups
10 x Squats
AMRAP in 20min
NOVEMBER 7, 2008
Power Snatch @ 95lbs
Pull ups
OH Squat
21-15-9 for time
For hip explosiveness and speed, there is no match for the Power Snatch. Check out the video and use the workout to perfect form and fine tune your hips.
NOVEMBER 6, 2008
Thruster 1-1-1-1-1-1
Get heavy and find your max! Then…
100 x KB Snatch
Men: 24kg, Women: 16kg switch hands as necessary
Then…
Tabata Front Squat @ 65lbs!
NOVEMBER 5, 2008
Wall Ball x 10
Burpees x 12
Box Jumps x 14
Double Unders x 16
6 rounds for time!
NOVEMBER 4, 2008
'DANIEL'
Pull Ups x 50
400M Run OR 500M Row
Thrusters x 21 @ 95lbs
800M Run OR 1000M Row
Thrusters x 21 @ 95lbs
400M Run OR 500M Row
Pull Ups x 50
For time.
NOVEMBER 3, 2008
Heavy Deadlift x 9
Push Ups x 11
10 rounds for time!
NOVEMBER 1, 2008
'FRAN'
21 - 15 - 9 of the Couplet:
95lb Thrusters
Pull Ups
For time.