800m Warmup Run

10 x 8kg MedBall Clean and Press
20 x 8kg MedBall Slams

10 x Paralette Pushups
10 x Paralette Pushups, at the bottom one arm out to the side(alternate 5 each)
10 x Paralette Pushups, at the bottom one arm out to the front(alternate 5 each)

100 x 24kg KB Swing, 10 at a time rest 1:1

4min AMRAP:
5 x Pass Throughs
10 x 24kg KB Snatch (5 each arm)

No, my coaches aren't assholes ... they're awesome. I'm just bitter after having crashed into the box yesterday and having them show back up today. And by bitter, I mean comically amused!

Warm Up:
Snatches and Overhead Squats with a PVC and then a bar.

Mobility:
PVC Pass through

Max Effort:
Snatches
5x 3 @ 65% and 75% of 1RM
85 lbs, 95 lbs, 115 lbs, 115 lbs, 115 lbs

MetCon:
21-15-9
Handstand Push Ups^
Box Jumps (26")

^ This was FUN! No, for real. Only two of us (Joanie and I) have hand stand push ups but, today, Alan taught us how to do kipping HSPUs. So, Joanie and I practiced those and it was a blast! We both picked it up (pretty) quickly and, although they were exhausting, it was crazy fun learning to do them this way.

5 Rounds For Time:

15 Dumbell Split Cleans (40/25)

21 Pullups

• Post Times.

Erin – 2 + 8 pu @ 15:45 – hands

Warmup group run to Levee

Form into 2 person teams. You Go / I Go format

Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
repeat for 7 rounds

*When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

25 min cut off
For time:

100 Pull-ups
100 Kettlebell swings 53lbs
100 Double-unders
100 Overhead squats 95lbs

I did:
Mod #2
25 min cut off
For Time:

25 Pull-ups
25 Kettlebell swings 35lbs
25 Double-unders (subbed 100 singles)
25 Overhead squats 45lbs

I got done with pullups on 2nd round and hands ripped --- finished round 2 then stopped -- bleeding hands. :-/

KB or BB Thrusters
Strict Pullups
6-5-4-3-2-1
*Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups

Finisher:
20 seconds on/ 10 seconds off x 8
Swings
rest 1 minute
Burpees

Warm-up Drills (04.11.2012)
Run 800m
2 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
7 x KB Swings (24/16kg)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)
*KB Swing Standards Reviewed

''A DARE Dance Grind'' (04.11.2012)
10 Rounds for time
Deadhang Pull-ups x 10,9,8,7,6,5,4,3,2,1
Unbroken Thrusters x 1,2,3,4,5,6,7,8,9,10
KB Swings x 1,2,3,4,5,6,7,8,9,10
65lb thruster
16kg kettle bell

Warm-up Drills (04.12.2012)
Run 400m
For Quality:
15 x Burpees
15 x SDHP's (24/16kg)
15 x Hollow Rocks
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch

''Rumination'' (04.12.2012)
Complete for time:
Row 2000m Time Trial (Max Effort)
Rest 3:00
3 Rounds of
(Row 500m x :30 Rest)

Time Trial
8:04
Sprint #1
1:59
Sprint #2
2:01
Sprint #3
1:59

''A Cliffnote's Challenge'' (04.12.2012)
3 Rounds for max reps of the following:
1:00 x Bench Press (115)

1:00 x Goblet Squats (24kg)
1:00 x 1-arm DB Snatch (30lbs)
1:00 x Toes-2-Bar/Knees-2-Elbows
1:00 x Rest...
113 total reps

In 4 Rounds of 10 minutes, complete:

100 Pullups - Finished
100 Pushups - Finished
150 Kettle bell Swings - Finished
200 Double Unders - Finished

Snatch Skill Work EMOM for 10 mins:
2X135lb Unbroken power snatch

10-9-8-7-6-5
Pull ups-Butterflied
KB Swings(American 70lb)
GHD Sit ups