5 Sets

Snatch Pull/Snatch High Pull/Muscle Snatch/Hang Power Snatch x 3

5 Sets

Snatch x 2

5 Sets

Burpee Deadlift/Burpee Clean x 5

The Workout for Wednesday September 28th

12 - 10 - 8 - 6 - 4 - 2

__Snatches each side

Run to the fence and back

__High pulls each side

Run the stairs

__Cleans each side

Sprint to the cans and back

The Workout for Tuesday September 27th

Three Rounds 10 Olympic Dumbbell Snatches 10 Modified Pull Ups 100 Jump Rope Three Rounds 10 Dumbbell Split Snatches 10 Modified Side to Side Pull Ups 100 Mountain Climbers

The Workout for Monday September 26th

Up the Ladder with 5 progressively heavier kettlebells; then down the ladder

20 Swings

10 Push Ups

Up the ladder with 5 progressively heavier kettlebells; then down the ladder

20 Swings

10 Burpees

The Workout for Saturday September 24th

2 Rounds

10 Swings

Run to the fence w/Kettlebell

10 Swings

Run back

10 Snatches each side

Run to the fence w/Kettlebell

10 Snatches each side

Run back

10 Clean & Jerk

Run to the fence w/Kettlebell

10 Clean & Jerk

Run back

The Workout for Friday September 23rd

Flow Drill-Four Rounds

Swings- 30 seconds

High Pull/Snatch right hand- 30 seconds

Hand to Hand Swings-30 seconds

High Pull/Snatch left hand-30 Seconds

Figure 8 with a Hold-30 seconds

Press right hand-30 seconds

Hand to Hand Cleans-30 seconds

Press left hand-30 seconds

Swing Flip Squats-30 seconds

Alternating Turkish Get Ups-60 seconds

The Workout for Thursday September 22nd

Barbell Complexes 5 Romanian Deadlift/5 Hang Power Clean/5 Squats/5 Jerks x 5 5 Low Start Power Cleans/5 Squat Presses x 5 5 Low Start Clean and Thrust Jerk x 5

The Workout for Wednesday September 21st

30 Minutes AMRAP 21 Swings 15 Modified Pull Ups 21 Tire Jumps 15 Knees to Elbows

The Workout for Tuesday September 20th

10-9-8-7-6-5-4-3-2-1

Dumbbell Cleans

Mountain Hoppers

Run the stairs after each round.

Then...

Tabata Deck Squats

The Workout for Monday September 19th (Sorry for the late post)

10 Overhead Squat Jumps w/Barbell

10 Pull Ups

X5

20 American Swings

20 Push Ups

X5

30 Slams

30 Sit Ups

X5

The Workout for Friday September 16th

1 Double Suicide before each round

40-32-24-16-8 Belly Busters

30-24-18-12-6 Push Ups

20-16-12-8-4 Pull Ups

10-8-6-4-2 Pistols each side

The Workout for Thursday September 15th

Three rounds

20 Hand to Hand Swings

10 Hand to Hand Snatches

5 Clean/Reverse Lunge Press right

5 Clean/Reverse Lunge Press left

10 Rack Squat right

10 Rack Squat left

Then...

Three rounds

10 Reverse Lunge Chops each side

20 American Swings

The Workout for Wednesday September 14th

Four Rounds

Circuit 1:
30 seconds work, 15 seconds rest

Overhead Squat

Snatch Grip Deadlift High Pull

Power Snatch

Rest one minute, then

Circuit 2:
30 seconds work, 15 seconds rest

Deck Squat

Rope

Burpee

Rest two minutes and repeat

The Workout for Tuesday September 13th

Four Rounds

10 Dumbbell Power Cleans

10 Step Ups each leg w/Dumbbells

10 Bar Dips

10 Toes to Bar

200 Jump Rope

The Workout for Monday September 12th

1 Snatch/Turkish Get Down each side

5 Jumping Slams

10 Mountain Hoppers

Run to the fence and back

3 Snatch/Turkish Get Downs each side

10 Jumping Slams

20 Mountain Hoppers

Run to the fence and back

5 Snatch/Turkish Get Downs each side

15 Jumping Slams

30 Mountain Hoppers

Run to the fence and back

7 Snatch/Turkish Get Downs each side

20 Jumping Slams

40 Mountain Hoppers

Run to the fence and back

The workout for Friday September 9th

1 deadlift

3 Dumbbell Cleans

5 Kettlebell Thrusters

3 Deadlifts

5 Dumbbell Cleans

7 Kettlebell Thrusters

5 Deadlifts

7 Dumbbell Cleans

9 Kettlebell Thrusters

7 Deadlifts

9 Dumbbell Cleans

11 Thrusters

9 Deadlifts

11 Dumbbell Cleans

13 Kettlebell Thrusters

The Workout for Wednesday September 7th

5-4-3-2-1 Perform the complete ladder, (i.e. 5 left hand 5 right hand, 4 left hand 4 right hand etc.) on each exercise before moving to the next exercise KB Dead Hang Power Snatch: Men 53-70# Women 26-44# Off-set Push Up: One hand on the KB handle, one one the floor KB High Pull: Men 44-62# Women 20-35# Floor Press-Arm Bar TGU: Men 35# Women 18# KB Dead Clean: Men 62# Women 35#

5-4-3-2-1 Perform the complete ladder, (i.e. 5 left hand 5 right hand, 4 left hand 4 right hand etc.) on each exercise before moving to the next exercise KB Dead Hang Power Snatch: Men 53-70# Women 26-44# Off-set Push Up: One hand on the KB handle, one one the floor KB High Pull: Men 44-62# Women 20-35# Floor Press-Arm Bar TGU: Men 35# Women 18# KB Dead Clean: Men 62# Women 35#

The Workout for Tuesday September 6th

Five Rounds

5 Power Clean/Front Squats

25 Belly Busters

100 Jump Rope

The Workout for Labor Day 2011

35 Minutes AMRAP Sled Push 200 feet 25 Axe Chops Farmer's Walk 200 feet 25 Lift and Stack Waiters Walk 200 feet 25 Hammer Drives Sandbag Carry 200 feet 25 Sledgehammers right, 25 Sledgehammers left

The Workout for Saturday September 3rd

Four Rounds 10 Burpees 10 Goblet Squats to Ball 10 Zig-Zag Burpees 10 Side Step Squats 10 Over-the-Stick Burpees 10 Side to Side Squat Jumps

The Workout for Friday September 2nd

"Bells Gone Bad"

60 seconds work, 15 seconds rest, four rounds of:

Suitcase Jump
2 Kb Push Press
American Swing
Swing Flip Squat Push Press
Two Hand Snatch