25/7/12

Am Row 500m, then ROM drills Work Capacity: Complete the following for time… • 100x air squats • 4x rope climbs (15ft) • 75x air squats • 3x rope climbs (15ft) • 50x air squats • 2x rope climbs (15ft) • 25x air squats • 1x rope climb (15ft) Durability: Row 2,000m.  50x WTD GHD sit ups, 30x Good mornings (95#/65#). Break up into sets as needed SealFit Pm 7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec. -then- 5 rounds for time of: 9 Push Press 115/75# 12 OH Lunges 115/75# 15 Pullups OUTLAW

24/7/12

AM Baseline: Run 400m, then ROM drills Work Capacity: Complete 4-6-8-10-12-10-8-6-4 reps of the following • KB swings (32kg/24kg) • Box jump (30in/24in) • Burpee Durability:100x flutter kicks, 100x leg levers SealFit PM Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets. Notes: Percentage is based off 3RM -then- 3 rounds for total reps of: 2 minute AMRAP of: 5 Squat Clean to Thrusters 135/95# 25 Double-Unders *Rest 1 minute. 1 minute AMRAP of: Burpees 1 min rest OUTLAW *Rest 1 minute.

23/7/12

Am Baseline: ROM Drills. Run 400m, 15x sandbag cleans left side, run 400m, 15x sandbag cleans right side. Work Capacity: Complete the following for time… • 100x Burpee pull ups Durability: 1x800m sprint (There is only 1 of these, so make sure it is an all out effort). 50x GHD sit ups, 30x Good mornings (light Pm Power clean and jerk 1rm 20mins Elisabeth power   21-15-9 power cleans/ring dips 95/135

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