Thursday 4/11/13

Row or Run 4,500m

Wednesday 4/10/13

6 rounds:
-20 wallball
-30 burpees

Tuesday 4/9/13

Deadlift
5-5-5-5-5

Monday 4/8/13

4 Rounds:
-5 pullups
-10 squats
-10 box jumps
-5 pushups
-300m row

Thursday 4/4/13

Complete as many rounds as possible in 12 minutes of:
-75 pound Shoulder press, 4 reps
-75 pound Sumo deadlift high-pull, 8 reps
-75 pound Front squat, 12 reps

Wednesday 4/3/13

Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

Tuesday 4/2/13

"Barraza"
Complete as many rounds as possible in 18 minutes of:
-Run 200 meters
-275 pound Deadlift, 9 reps
-6 Burpee bar muscle-ups

Monday 4/1/13

Complete as many rounds and reps as possible in 10 minutes of:

-115 pound Shoulder to overhead, 5 reps
-115 pound Deadlift, 10 reps
-15 Box jumps, 24" box

Thursday 3/28/13

Wednesday 3/27/13

Tuesday 3/26/13

Monday 3/25/13

Thursday 3/21/13

Press
10-10-10-10-10

Wednesday 3/20/13

For time:
30 Muscle-ups

Tuesday 3/19/13

Run 5K


OR


Row 5K


OR


Combo of both.

Monday 3/18/13

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Thursday 3/14/13

Deadlift 5-5-5-5-5

Wednesday 3/13/13

"Grace"
For time:
135 pound Clean and Jerk, 30 reps

OR

"Isabel".
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

Tuesday 3/12/13

"Hamilton"

Three rounds for time of:
-Row 1000 meters
-50 Push-ups
-Run 1000 meters
-50 Pull-ups

Monday 3/11/13

Seven rounds of:
-35 Double-unders
-1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

Thursday 3/7/13

OH Squat 10-10-10-10-10

AND

Work on Weaknesses

Wednesday 3/6/13

12-9-6-3 reps for time of:
-95 pound Power snatch
-Burpee

Tuesday 3/5/13

15 minutes AMRAP of:
-10 Kettlebell swings, 2 pood
-10 Box jumps, 24 inch box
-10 Ring dips

Monday 3/4/13

12 minutes AMRAP of:
-50 Squats
-30 Push-ups
-15 Pull-ups

Thursday 2/28/13

Power Snatch work
5-5-5-5-5

AND

Work on weaknesses.

Wednesday 2/27/13

7 rounds for time of:
-155lb. Push-jerk, 7 reps
-Chest to bar pull-ups, 7 reps
-Burpees, 7 reps

Tuesday 2/26/13

"Hortman"
45min AMRAP
-Run 800m
-80 Squats
-8 Muscle-ups

Monday 2/25/13

"Jackie"
-1000m Row
-45lb. Thrusters, 50 reps
-30 Pull-ups

Thursday 2/21/13

Hang squat clean 2-2-2-2-2-2-2 reps

AND

Work on Weaknesses

Wednesday 2/20/13

Two rounds for time of:
-100 Double-unders
-95 pound barbell, Shoulder to overhead, 50 reps
-25 Toes to bar

Tuesday 2/19/13

Complete as many rounds as possible in seven minutes of:
-315 pound Deadlift, 7 reps
-100 meter row
-14 One legged squats
-21 Double-unders
-100 meter row

Monday 2/18/13

Three rounds for time of:

-Run or Row 800 meters

-Rest 2 minutes

Paula's first rope climb!

Thursday 2/14/13

For time:
-205 pound Front squat, 20 reps
-30 Box jump, 30 inch box
-40 Kettlebell swings, 1.5 pood
-50 Wall ball shots, 20 pound ball

Wednesday 2/13/13

"The Chief"
Max rounds in 3 minutes of:
-135 pound Power cleans, 3 reps
-6 Push-ups
-9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday 2/12/13

Three rounds for time of:
-30 Pull-ups
-155 pound Deadlift, 30 reps
-30 Box jump, 24 inch box

Monday 2/11/13

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Thursday 2/7/13

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday 2/6/13

For time:
-50 Double unders
-50 Burpees
-50 Wall ball shots, 20 pound ball
-50 Back extensions
-50 Push press, 45 pounds
-50 Knees to elbows
-Walking Lunge, 50 steps
-50 Kettlebell swings, 1 pood
-50 Jumping pull-ups
-50 Box jump, 24 inch box

Tuesday 2/5/13

For time:
-135 pound Thruster, 15 reps
-Run 200 meters
-95 pound Thruster, 20 reps
-Run 400 meters
-65 pound Thruster, 30 reps
-Run 800 meters

Monday 2/4/13

For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Thursday 1/31/13

Deadlift 3-3-3-3-3 reps

Post loads to comments.

AND

Work on Weaknesses.

http://johnnyswod.blogspot.com/

Wednesday 1/30/13

"Sean" For time:
-Ten rounds for time of:
-11 Chest to bar pull-ups
-75 pound Front squat, 22 reps

Post time to comments.

Tuesday 1/29/13

Perform the following tests:
-L-sit for time.
-Handstand walk for distance.
-Chest to bar weighted pull-up for load.
-Snatch 1 rep for load.

Post time, distance and loads to comments.

Monday 1/28/13

"Tommy V" For time:
-115 lb. Thruster, 21 reps
-15 ft. rope climb, 12 ascents
-115 lb. Thruster, 15 reps
-15 ft. rope climb, 9 ascents
-115 lb. Thruster, 9 reps
-15 ft. rope climb, 6 ascents

Thursday 1/24/11

Three rounds for time of:
-35 pound Dumbbell squat snatch, 15 reps, right arm
-15 GHD sit-ups
-35 pound Dumbbell squat snatch, 15 reps, left arm
-15 Toes to bar

Wednesday 1/23/13

"Fight Gone Bad!"

Three rounds of:
-Wall-ball, 20 pound ball, 10 ft target (Reps)
-Sumo deadlift high-pull, 75 pounds (Reps)
-Box Jump, 20" box (Reps)
-Push-press, 75 pounds (Reps)
-Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 1/22/13

Deadlift 5-5-5-5-5 reps

Work on weaknesses today.

Monday 1/21/13

For time:
-30 Handstand push-ups
-40 Pull-ups
-50 Kettlebell swings, 1.5 poods
-60 Sit-ups
-70 Burpees

Thursday 1/17/13

"Lynne"

Five rounds for max reps of:
-Pushups
-Pull-ups

Wednesday 1/16/13

"Karen"

For time:
-150 Wallball shots, 20 pound ball

Or

For time:

-150 Burpees

Tuesday 1/15/13

For time:
-50 Box jump, 24 inch box
-50 Jumping pull-ups
-50 Kettlebell swings, 1 pood
-Walking Lunge, 50 steps
-50 Knees to elbows
-50 Push press, 45 pounds
-50 Back extensions
-50 Wall ball shots, 20 pound ball
-50 Burpees
-50 Double unders

Monday 1/14/13

BI: Snatch 4 rep max

"Cindy"
Complete as many rounds in 20 minutes as you can of:
-5 Pull-ups
-10 Push-ups
-15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
-5 Handstand Push-ups
-10 One legged squats, alternating
-15 Pull-ups

Thursday 1/10/13

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Wednesday 1/9/13

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday 1/8/13

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

Monday 1/7/13

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Thursday 1/3/13

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Wednesday 1/2/13

Happy New Year!

Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps