December 20, 2012

Posted: December 20, 2012 by Jim in Workouts

1. Front Squat 1-1-1 at 104% of 1RM

Between each set, work on mobility and a skill that is a weakness of yours.

Before leaving, row 500 meters twice with 4 minutes rest between rows. Go for a new PR on the row each time.

December 19, 2012

Posted: December 19, 2012 by Jim in Workouts

Five sets against a 4 minute clock

3 Cleans (full cleans, 135/95 lbs)
6 KBS (70 lbs/45 lbs)
12 Box Jumps

The point of this workout is to complete the work as fast as possible, so the Rx’ed weights are secondary. If you cannot complete a round within 4 minutes, drop your weight.

December 18, 2012

Posted: December 18, 2012 by Jim in Workouts

Back Squat 2-2-2-2-2-2-2-2-2-2 at 90% of 1RM

Between each set, do 5 single arm DB shoulder press (each arm)

December 17, 2012

Posted: December 17, 2012 by Jim in Workouts

“Two Year Anniversary”

5 Rounds for Time

10 Sumo-Deadlift High-Pulls (95/65 lbs)
20 Burpees

 

December 14, 2012

Posted: December 14, 2012 by Jim in Workouts

For Time

100 Double Unders (or 300 singles)
90 Sit-Ups
80  Air Squats
70 Mountain Climbers
60 Push-ups
50 Kettlebell Swings (55/35 lbs)
40 Burpees
30 Pull-ups
20 Hollow Rocks
10 Overhead Squats (75/55 lbs)

December 13, 2012

Posted: December 13, 2012 by Jim in Workouts

Front Squat 3-3-3-3-3-3-3-3-3-3 @ 90% of your 1 RM

December 12, 2012

Posted: December 12, 2012 by Jim in Workouts

3 Person Teams

p1 = Row 300 meters

p2 = Max Reps of Wall Balls (20/14 lbs)

p3 = Rest (omit if 2 person team)

Workout ends when team reaches 450 Wall Balls (or 300 for 2 person team)

December 11, 2012

Posted: December 11, 2012 by Jim in Workouts

1. Back Squat 1-1-1-1-1-1 @ 100% of your 1 RM

2. AMRAP in 7 minutes

Burpees

December 10, 2012

Posted: December 10, 2012 by Jim in Workouts

1. Power Clean 2-2-2-2

Shoulder Press 3-3-3-3

2. 3 Rounds for Time

3 Cleans (use 65% of today’s best power clean)
6 Push Press (same weight as the clean)
9 Burpees

December 7, 2012

Posted: December 7, 2012 by Jim in Workouts

“Fight Gone Bad”

3 Rounds, 1 minute at each station for max reps (or calories)

Wall Balls (20/14)
Sumo-Deadlift High Pull (75/55 lbs)
Box Jumps (20″/18″)
Push Press (75/55 lbs)
Row
Rest