Monthly Archives: January 2012

Warm up # 25 1. Turkish get up: Find 1 rep max for each side 2. 3 rounds for time of: 85lb Strict press x 20 Pullups x 20 85 lb Front squat x 20 800 meter run

Warm up # 8 Total this: Clean and jerk Overhead squat Bench press You get 3 attempts at each movement. the sum of your best attempt on each lift is your total.

Warm up of your choice “GI Jane” 100 burpee pullups for time

Warm up # 12 ” Skeletor” 6 rounds for time of: 12 thrusters @ 115 lbs 12 Lateral barbell jumps (double count) 12 Sumo deadlift highpulls @115 lbs 12 Lateral barbell jumps (double count)

Warm up: 100 meter bear crawl 1. Windmills: 5,5,5  2. Accumulate 3 minutes of a handstand hold, or 4 minutes of a pushup plank hold as quickly as possible. 3. 100 meter row intervals: row 5 intervals with 45 seconds of rest between efforts. Each interval should be a max effort.

Warm up # 3 1. Weighted pullup: 3,3,3,3,3 2. 2 rounds for time of: 50 air squats 50 box jumps @ 20″ 50 1 pood kettlebell swings @ 7:40 – probably the funniest miss I have ever seen in weightlifting.

Warm up # 19 1. Overhead squat: 15,15,15 2. For time: Complete 100 hand release clapping pushups Every minute on the minute will begin with either 15 double unders or 10 sit ups  

Warm up of your choice 5 rounds for time of: 225 lb back squat x 8 Pullups x 12

Warm up # 22 1. Drop snatch or heaving snatch balance: find 1 rep max 2. Hang power snatch x 20 3. Hang  snatch x 20 Use 70% of your 1 rep snatch max for both.  

Warm up # 11 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. Max reps kettlebell snatch in 5 minutes. Use 2 pood or lower. 3. Max reps 30″ box jumps in 3 minutes.