20 GHD Sit Ups
20 GHD Hip Extensions
20 Box Jumps 24"/20"
3 times ( no time element)
Then.

10 Clean and Jerks 155#/103#
5 Burpees
1 Rope Climb 18'
5 times

15 Deadlifts 115#/73#

10 Hang Power Cleans

25 Double Unders

5 times

Then.

200m Run

10 Hang Power Snatch 115#/73#

10 CTB Pull Ups

3 times.

Later.

40 minute Run

Post times and distance covered.

02/07/2011 from Julia Cruz Fallica on Vimeo.

Bench Press 7 sets of 5 reps
3 minute rest
Then.
25 Unbroken Wall Ball 20#/16#
1 minute rest
3 times

Later.


Power Clean 5,3,3,2,1,1,1

Post loads and Rx or not.

Thruster 3,3,3,3- Rest 3 minutes

Then.

AMRAP in 1 minute of Pull Ups

Rest 90 seconds.

3 times.

Then.

200m Run

25 KB Swings 2/1.5 pd.

3 times.

5 minute rest.

Then.

50 Double Unders

5 Burpees

40 Double Unders

5 Burpees

30 Double Unders

5 Burpees

20 Double Unders

5 Burpees

10 Double Unders

Post loads, reps and times.

Push Press 3,3,3,3

Split Jerk 2,2,2,2

Then.

400m Run

10 Box Jumps (completely over) 20"/16"

Rest 1 minute.

4 times.

Later.

Deadlift 3,3,2,2,1,1

Post loads and split times.

Back Squat Bodyweight X 15- 5 Sets
Ring Dips 15 reps- 3 Sets
Then.
25 Wall Ball
15 Burpees
Rest 1 minute
3 times.
Then.
10 Clean and Jerks 135#/93#
30 seconds rest
3 times.

Post times.

Rest Day

One Night, Two Muscle Up PRs! from Julia Cruz Fallica on Vimeo.

Yesterday we saw 2 of our athletes, who have worked very hard on bringing up their performance on their weaknesses, finally get their first legit muscle -ups. Congrats Julia and Anniken.


Snatch Grip Push Press 5,3,3,2
Snatch Balance 2,1,1,1
Then.
25 Unbroken Box Jumps 24"/20"
Rest 1 minute
3 times.
Then.
15 Push Press
15 Unbroken Pull Ups
3 Sets


Later.

5k Row
Then.
50 Unbroken Double Unders
5 times.


Post loads, Rx'd or not, load and times.

15 minutes of Muscle Up Skill work

Then.

25 KB Swings 2 pood/1.5 pood

20 Toes to Bar

3 times.

Then.

20 GHD Hip Extensions

250m Row

3 times.

Post results and times.

Clean Skill Work

1 Hang Power Clean + 1 Hang Squat Clean X 4

Then.

5 Thrusters 135#/93#

15 Box Jumps 24"/20"

15 Pull Ups

3 times.

Then.

5 Unbroken HSPU ( W-3)

5 times.

Post load and times.

Tuesday 2/1/11

Rest Day

Monday 1/31/2011

3 Muscle Ups
50 Double Unders
50 Squats
3 Rounds
Then.
AMRAP in 5 Minutes of:
KB Clean and Jerk 2 @ 35#/2 @ 26#
Then.
30 Seconds of Max Burpees
Rest 2 Minutes
3 times.
Post time and reps.

Sunday 1/30/11

2 Power Snatch + 2 Snatch Balance + 1 Sotts Press X 3

Then.

Deadlift 3,3,3,3

Then.

4 Rounds

15 GHD Sit Ups

20 KB Swings 2/1.5

25 Double Unders

Later.

3 Mile Run

Post loads and times.

Saturday 1/29/11

Bench Press 5 sets of 5 reps

Pull Ups 5 Sets of 15 reps

Then.

1 Clean DL+1 Hang Power Clean+1 Front Squat 5 sets

Then.

1 Rope Climb rest 2 minutes 8 sets

Post loads and results.

Friday 1/28/2011

Rest Day

Hammy and Hops

1 Snatch Grip DL w/ Shrug + 1 Hang Power Snatch + 1 OH Squat X 5

Then.

8 Single Leg DL X 3 each leg

Then.

10 Weighted GHD Hip Extensions w/3 second pause at top X 3

Then.

50 Double Unders

20 Box Jumps 20"

3 times

Post loads and time.

800m Run

3 Rounds

5 HSPU

10 Pistols

15 Pull Ups

+

15 Clean and Jerks 135#/93#

400m Run

15 Clean and Jerks

+

3 Rounds

5 HSPU

10 Pistols

15 Pull Ups

800m Run

Post time.

Workout: Tuesday 1/25/11

Front Squat 5, 3, 3, 2,1, 1

Then.

3 Muscle Ups

25 Wall Ball

5 times.

Later.

3 mile Run

Post load and times.

Rest Day

Workout: Sunday 1/23/2011

15 GHD Sit Ups
10 Toes to Bar Slow and controlled
60 Seconds Ring Plank Holds
3 times.

Then.

10 Hang Snatches 95#/63#
10 Burpees
1 Rope Climb
50 Double Unders
3 times.

Post time for 2nd workout only.