Fresh.

Rest Day!!

Capture the moment..

ADVANCED 

Training:

"Brutality - ADV"

Teams of 2

100 Wall Ball 20/14

100 V-Ups

Row 2K

600 Singles

100 De-Load Push Ups

FIRE-BREATHER

Training:

"Brutality"

Teams of 2

50 Squat Cleans 135/95

100 K2E

Row 2K

200 Double Unders

100 De-Load Push Ups

(Last completed 9/4/10)

Post time and thoughts to comments.

Training Notes:

You may start at any exercise, but must complete the total # of reps/meters before moving onto the next movement.  You pick your own order of movements.  Reps can be broken up between the two athletes however you wish.

Dwell in place of non-comformity..

ADVANCED

Lift:

8 Min

Push Press

Build to a Heavy Single quickly

Rest 2 Min

Training:

"Push/Pull/Run"

8 Min/AMRAP

2 Push Press @ 90% 0f 1 RM

7 Ring Rows

100m Sprint

FIRE-BREATHER

Lift:

8 Min

Snatch

Build to a Heavy Single quickly

Rest 2 Min

Training:

"Snatch - 90%"

8 Min/AMRAP

Snatch 90% 0f 1 RM

Supplemental Training:

Focus/Goals Work

Post loads, reps and thoughts to comments.

The possibilities are endless...

ADVANCED

Training:

"The Banker - ADV"

2 Rds

60 sec/AMRAP

Walking Lunges

Rest 60 sec

Then:

2 Rds

60 sec/AMSAP

30 ft Shuttle Sprints

Rest 60 sec

Then:

2 Rds

60 sec/AMRAP

Singles

Rest 60 sec

Then:

2 Rds

30 sec/AMRAP

Pull Ups

30 sec/AMRAP

Box Jumps 20”

Rest 60 sec

FIRE-BREATHER

Training:

"The Banker"

2 Rds

60 sec/AMRAP

Hang Power Cleans 155/105

Rest 60 sec

Then:

2 Rds

60 sec/AMSAP

30 ft Shuttle Sprints

Rest 60 sec

Then:

2 Rds

60 sec/AMRAP

Double Unders

Rest 60 sec
Then:
2 Rds

30 sec/AMRAP

Pull Ups

30 sec/AMRAP

Box Jumps 24”

Rest 60 sec

Supplemental Training:

Focus/Goals Work

Post total reps for each part and thoughts to comments.

Imagine.

ADVANCED and FIRE-BREATHER

Lift:

8 Min

Bench Press @ 30X1

Build to a Heavy Triple quickly

Training:

"2K Row"

2K Row

Supplemental Training:

Focus/Goals Work

Post loads, time and thoughts to comments.

ADVANCED
Training:
"Annie - ADV" 
250-200-150-100-50 
Singles
50-40-30-20-10
Sit Ups - Anchored
(Last completed 1/24/12)

FIRE-BREATHER  
Training:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups - Anchored
(Last completed 1/24/12)

Supplemental Training:  
Focus/Goals Work 

Post time and thoughts to comments.

Thank you for all you do...

Happy Mother's Day!!

Rest Day!!

ADVANCED

"Filthy 50 - ADV"

For time:

50 Box Jumps - 20"

50 Jumping Pull Ups

50 Kettlebell Swings 1 pd

50 Walking Lunges

50 Sit Ups

50 Push Press 35lb

50 Back Extensions

50 Wall Ball 14/10lbs

50 Burpees

200 Singles

FIRE-BREATHER

"Filthy 50"

For time:

50 Box Jumps - 24"

50 Jumping Pull Ups

50 Kettlebell Swings 1 pd

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45lb

50 Back Extensions

50 Wall Ball 20/14lbs

50 Burpees

50 Double Unders

(Last completed 5/28/11)

Post time and thoughts to comments.

ADVANCED

Movement:

4 Rds

3 Dead Hang Pull Ups/Negative’s @ 50x1

Rest 2 Min

FIRE-BREATHER

Movement:

4 Rds

1 Rope Ascent

Rest 2 Min

ADVANCED and FIRE-BREATHER

Training:

"Karen"

150 Wall Ball 20/14 to 10’ target

(Last completed 6/20/11)

Post Pull Up progression, Rope Ascent, time and thoughts to comments.

Training Notes:

Dead Hang Pull Ups - Can be weighted for both the pull ups and the neg’s - be sure to hold tempo for neg

Rope Ascent - Work on what’s needed: Technique, Speed, Legless, etc.

ADVANCED and FIRE-BREATHER

Training:

"Capsized"

3 Rds

500m Row

Rest 7-8 Min

(Last completed 12/9/11)

Post splits and thoughts to comments.

During the Rest,work on light volume of:

Focus/Goals Work