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19062013

Walter Fisler] — Tue, 18 Jun 2013 19:19:00 +0000

2-2-2-2-2-2-2

1 & 1/4 Front Squats – heaviest possible, rest 60 sec.

12 min AMRAP in teams of 2

Run 100m

Ball Slam 15/10kg

The runner is the pace setter ,accumilate as many ballslam as possible while 1 team member is running 100m.swap team member as soon as the run is completed,the ball slam are the total score

Finisher

For A Time
100 Hollow Rocks

18062013

Walter Fisler] — Mon, 17 Jun 2013 19:23:00 +0000

1-1-1-1-1-1-1

2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang
– approximately 2″ from the floor.

3-3-3-3

Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec.

Finisher

For time.

9-7-5 of:

Power Snatch 50/35Kg

Overhead squat 50/35Kg

17062013

Walter Fisler] — Sun, 16 Jun 2013 19:23:00 +0000

For time:
In teams of 2

40 Burpee Over-the-Box Jumps 20″

80 TTB

40 Burpee Over-the-Box Jumps 20″

80 Row for Calories

40 Burpee Over-the-Box Jumps 20″

80 C2B Pullups

40 Burpee Over-the-Box Jumps 20″

16062013

Walter Fisler] — Sun, 16 Jun 2013 11:23:28 +0000

Rest Day

15062013

Walter Fisler] — Fri, 14 Jun 2013 21:00:00 +0000

3 Rounds (Max reps)

** 1 min work followed by 1 min rest - per exercise **

1. KB Cleans (Double)

2. KB Push ups (Double)

3. KB Bent over row (Double)

4. KB Get ups (Single)

5. KB High Pulls (Single)

6. KB Floor press (Double)

7. KB Renegade Row (Double)

8. KB Russian Twist (Single)

Score = Total reps x KB Weight

14062013

Walter Fisler] — Thu, 13 Jun 2013 19:19:00 +0000

10min EMOM
2 x Hi-Hang Snatch – heaviest possible

Rest 2min

Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @75% or same weigth as Hi hang

Rest 4min

10min EMOM
2x Hi-Hang Cleans + 1 Jerk – heaviest possible

Rest 2min

Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Jerk @85% or use same weigth as Hi hang

13062013

Walter Fisler] — Thu, 13 Jun 2013 10:18:15 +0000

Press
1-1-1
Build to your heaviest Press in 3 attempts

Then:

Starting with the final load from your Press, build to your heaviest Push Press in 3 x 2 attempts
Push Press
2-2-2

Then:

Starting with the final load from your Push Press, build to your heaviest Push Jerk in 3 x 3 attempts
Push Jerk
3-3-3

6 Rounds for a time

5 Thrusters (42.5,30)kg
5 Strict Pull-ups
6 Burpees

12062013

Walter Fisler] — Tue, 11 Jun 2013 18:43:00 +0000

Back Squat 3-2-2-2-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Finisher

Tabata
Air Squats

11062013

Walter Fisler] — Mon, 10 Jun 2013 19:31:00 +0000

Three rounds of:

"Fight Gone Bad"

Wall-ball (20,14)lbs (Reps)

Sumo deadlift high-pull (35,25)kg (Reps)

Box Jump (20)" box (Reps)

Push-press (35,25)kg (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.

10062013

Walter Fisler] — Mon, 10 Jun 2013 00:07:14 +0000

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards