Thursday 130724

As Many Rounds As Possible (AMRAP) in 12:00 of,
10 Kettlebell Sumo Deadlift High Pulls
20 Double-unders
30 Single Handed Kettlebell Thruster – 1pood
40 Burpees

Note: Post rounds to log.  You must use the same weight Kettlebell on the Sumo Deadlift as the Thruster. On the Thruster, alternate hands as necessary, or complete all 30 repetitions with one hand. 

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Tuesday 140722

5-3-1 sets and reps

5 rounds for time of:
25 Double-unders

275/185-lb. deadlift, 5 reps.

Note:  Post load and time to log.  For the strength, the five sets of five reps should be the heaviest you can go for all five sets.  And for the three sets of three reps the weight should be your heaviest for all three sets.  Also, a five minute cap will be applied to the Met-con.


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Monday 140721

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Note:  Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

Post time to log.


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Monday 140714


3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Note:  Post time to log.


Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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Friday 140711

Barbell complex

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 Back extensions

2 roundsfor time of:
25 wall-ball shots, 20/15-lb. ball
25 box-jumps, 24/20-inch

Note:  Rest 3-5 minutes between couplets.  Post time for each couplet to log.  


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Thursday 140710

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 rep
Snatch 5-5-5-5-5

Note:  Post loads to log. Use today as an active rest day.  The training sessions this week have been super challenging, and it’s only Thursday!  Priority should first be mechanics, then consistency, and then load.

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Wednesday 140709


Font Squat

Rope Climb



5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate

Note:  Post time to log. Partner option will be available, along with scaled movements and load.  For partner option, prior to the workout partners will determine a challenging 5 rep max barbell weight. One partner works at a time, each will complete 5 front squats, split 5 rope climbs and complete the run together. This one also includes a 30 minute time cap.


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