Tuesday
Apr152014

Wednesday, April 17

EMERGE

A.) Build to a moderate-heavy sinlge Power Clean in 12 Minutes
B.) 6 Rounds of:
     5 Tire Flips
     5 Push Press @ 95#/65#
     rest 2-3 minutes between sets


EVOLVE

A.) Build to a 1RM Power Clean in 12 Minutes
B.) 6 Rounds of:
     5 Tire Flips
     5 Shoulder to Overhead @ 135#/95#
     rest 2-3 minutes between sets 

Monday
Apr142014

Tuesday, March 15

EMERGE/EVOLVE

A.) 3x8 Good Mornings @ 30X0 Tempo
B.) 5x7-10 Ring Dips
C.) 5x10-15 Kettlebell Swings
D.) 3-k Row @ 70-75% effort
 
notes-
Rest 2-4 minutes between sets on A-C.  Kettlebell Swings shoulde be heavy.  Sweat on the row, but feel energized and refreshed afterward.  Hamstring mobility should be priority for post-workout.

Sunday
Apr132014

Monday, April 14

EMERGE

5 Rounds for time of:
7 Burpees
10 Front Squats @ 75/55
15 Situps

EVOVLE

For Time:
20 Thrusters @ 115/75
+
5 Rounds of:
10 Toes to Bar
20 Wall-Ball Shots (20/14)
+
35 Bar Facing Burpees 

Friday
Apr112014

Saturday, April 12

EMERGE
 
3 ROunds, for working time of:
400 meter run 
15 Kettlebell Swings
rest 2-4 minutes between rounds
+
3 Rounds, for working time of:
200 meter run 
5 Pullups

EVOLVE

3 Rounds, for working time of:
400 meter run
20 Kettlebell Swings @ 1.5/1
rest 2-3 minutes between rounds
+
3 Rounds, for working time of:
200 meter run
10 Pullups
rest 1-2 minutes between rounds 

Thursday
Apr102014

Friday, April 11

EMERGE/EVOLVE

A.) 5x5 Backsquat, rest 2-4 minutes between sets

B.) 5x2 minute row, as many calories as possible.  Rest 2 minutes between intervals
     4x1 minute row, as many calories as possible.  Rest 1 minute between intervals

Notes-
Each interval should be 90-95% effort.  Stay within 3-5 calories of best interval.  1 minute intervals should be performed at higher intensity, and as such you should achieve 60% or greater of your best score on the 2 minute intervals.  Make your last 1 minute interval your highest intensity effort and best score of the day.

Tuesday
Apr082014

Wednesday, April 9

EMERGE

A.) 50 Burpees for time

B.)  6 Rounds for time of:
      30 Single Unders
      4 Power Cleans, light-moderate weight
      6 Pullups

EVOLVE

A.) 50 Burpees for time

B.) 2 Rounds for time of:
     25 Double-Unders
     3 Power Cleans @ 185/125
     2 Rope Climbs
     
     rest 2 minutes after every 2 rounds
     repeat x3 (for a total of 6 rounds) 

Monday
Apr072014

Tuesday, March 8

EMERGE

A.) 3x5 Shoulder Press, rest 2 minutes between 

B.) Run 800 meters
     rest 2 minutes
     +
     Run 400 meters
     rest 2 minutes
     x2
     +
     Run 200 meters
     rest 1 minute
     x2

 
C.) Accumulate 2-4 minutes in Plank Hold

EVOLVE

A.) 3x7 Push Press, rest 2 minutes between 

B.) Run 800 meters, as fast as possible
     rest 2 minutes
     x2
     +
     Run 200 meters, as fast as possible
     rest 30 seconds
     x5 

C.) Accumulate 3 minutes in Ring Plank Hold