Captain - 12/1/11

CAPTAIN
Baseline: Run 1 mile
Strength: Work to 1RM Weighted Pull-up
Stamina: 5 rounds, not timed: 3 x WPU @ 90%1RM, 2 x Rope Ascent, Bear Crawl 50M
Work Capacity: "Captain" 5 rounds. AMRAP in 5 minutes of below. 1 minute rest between rounds:
4 x Power Clean (135#)
8 x 1 arm snatch (40#, 4 each side)
12 x Double Unders
Durability: Run 1 mile. Plank Hold 2 x 3 minutes each. Active Stretch or yoga

Am

Baseline: Run 1 mile - on a boat
Work Capacity
"Captain"

5 rounds. AMRAP in 5 minutes of below. 1 minute rest between rounds:
4 x Power Clean (135#)
8 x 1 arm snatch (40#, 4 each side) - used a 20kilo K.B
12 x Double Unders

Benoit - day 2 - 11/1/10

BENOIT
Baseline: ROM Drills. 100 double unders AFAP
Work Capacity: with 20# vest, 3 rounds for time:
1 mile run
25 x Burpees
50 x Puh-ups
75 x Squats
Durability: 3 rounds, not timed: 25 x weighted sit-ups (45#), Hip Mobility Drill

Am

ROM Drills. 100 double unders AFAP
Work Capacity: with 20# vest, 3 rounds for time:
1 mile run
25 x Burpees
50 x Puh-ups
75 x Squats

Eva's in the house - day 1 - 10/1/11

Baseline: Sand Bag Get-ups 15 minutes
Strength: Work to 3RM Squat Clean
Stamina: Chipper: 15 x SC @ 90%3RM, 100 x 4 count mountain climbers, 800M sand bag run
Work Capacity: Eva - 5 Rounds for time:
Run 800M
30 x KB swing (70#)
30 x Pull-ups
Durability: 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch 10 minutes

AM -
1 - Ballistic warmup
2 - 10mins TGU 16k K.B
3 - work to 3RM SC - 90kg - 10 under
4 - 15 x SC@80k - 400 single leg MC - 6 x Farmers walk with 2 x 44k K.B

PM - Eva - 5 Rounds for time:
Run 800M
30 x KB swing (70#)
30 x Pull-ups
Durability: 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch 10 minutes

new start aug 9th 2010

Ballistic warmup

Work capacity - great pyramid

Burpee 2 pullups 3 pressups 4
4. 6. 8

Until. 12. 18. 24

And back down again

5k run

Pm - strength

Tonights starts 5-3-1 on the lower percentage

2 x CFFWU

Then Press

Piston - 6/7/10

Warm Up: 1 Mile run @ moderate pace.

10 x 100 yd sprints (:15 sec interval rest)

Work Capacity:

Piston:
1,000 Air Squats for time


Durability: Yoga or Active Stretch for 15 minutes. Plank hold 4 x 2 minutes.

Yosemite - 5/7/10

Warm Up: 100 double-unders, 50 KTE

Strength: Work to 1RM Push Press (PP)

Stamina: 5 Rounds, not timed: 3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R (40# KB), Shoulder opening drills w/ PVC

Work Capacity: Yosemite - For time:
30 Squat Clean (95#), 30 Pull-ups, Run 800 Meters
30 Pull-ups, 30 KB Swings (55#), Run 800 Meters
30 KB Swings (55#), 30 Squat Cleans (95#), Run 800 Meters

Durability: 100 x 4 count flutter kicks. 100 x good morning darlings.

NO REST FOR THE WEARY - 28/6/10

NO REST FOR THE WEARY

Warm Up: Bear Complex 75 - 105#

Strength: Work to 1RM Thruster

Work Capacity: 5 RFT:
15 Curtis P (105#)
20 Burpee
Run 400M

Durability: 50 x GHD situps. 50 x GHD Back extensions.