Expeditions:
Strength:
- Deadlift 4×5 @ 80%
Workout:
3 Rounds for time of:
- 10 Box Jumps at 36/30”
- 15 Knee-to-Elbows
- 20m Bear Crawl
Post time to complete to comments.
Year Archives: 2012
Tuesday 2012.01.03
Expeditions:
“Fran”
21-15-9 for time of:
- Thrusters @ 95/65 lbs
- Pull Ups
Post time to complete to comments. Compare to 2011.09.26.
Wednesday 2012.01.04
Expeditions:
Skill:
- 5 Minutes working on Handstand Balance/Walking
Workout:
11 Minute AMRAP of:
- 5 Tire Flips
- 6 Power Cleans @ 135/95 lbs
- 11 Unbroken Double Unders
Post time to complete to comments.
Thursday 2012.01.05
Expeditions:
Strength:
Work up to a 1RM on Press.
Workout:
25 Minute AMRAP of:
- Run 1 Mile
- 100m Walking Lunges
Post rounds completed to comments.
Friday 2012.01.06
Expeditions:
Workout:
Complete for Time:
- 50 Push Ups
- 40 Pull Ups
- 30 Push Ups
- 20 Pull Ups
- 10 Push Ups
Post time to complete to comments.
Saturday 2012.01.07
Expeditions @ 9am Strength:
- Hang Power Snatch 3×5 @ 65%, focus on receiving the bar in a solid position with arms locked out before standing up all the way.
Expeditions @ 9am and Free Group @ 10am Workout:
20 Minute AMRAP of:
- 5 Supermans
- 10 Sit Ups
- 15 Squats
At 5, 10, and 15 minutes: Crabwalk Wall-to-Window-to-Wall. Post rounds and reps completed to comments.
Sunday 2012.01.08
Rest Day
Monday 2012.01.09
Expeditions:
- Deadlift 3-3-3-3-3
Post loads attempted to comments.
Tuesday 2012.01.10
Expeditions:
Strength:
- 5×3 Press @ 80%
Workout:
3 Rounds for time of:
- 10 Strict Pull Ups
- 20 GHD Sit Ups
- 30 Lunges with 45 lb plate overhead
Aim for chest to bar on the pull ups. Lunges are total, not per leg. Post time to complete to comments.
Wednesday 2012.01.11
Expeditions:
- Back Squat 5-5-3-3-2-1
Post loads attempted to comments.
Thursday 2012.01.12
Expeditions:
“Nate” for Nathan’s Birthday:
20 minute AMRAP of:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 Kettlebell Swings @ 2 Pood
Post rounds and reps completed to comments.
Friday 2012.01.13
Expeditions:
Workout:
- Max Box Jumps in 5 Minutes @ 24/20″
Every Minute, add 5 burpees. So, at 1 minute do 5 burpees, at 2 min do 10 burpees, at 3 min do 15 burpees, etc. Your score is total number of box jumps. Post score to comments.
Saturday 2012.01.14
Expeditions:
Strength:
- Weighted Pull Up 2-2-2-2
Workout:
4 Rounds for time of:
- 10 Deadlifts @ 95/65 lbs
- 400m Run
- 10 Hang Power Snatch @ 95/65 lbs
Post time to complete to comments.
Sunday 2012.01.15
Rest Day
Monday 2012.01.16
Expeditions
“The Professor” for Josh’s birthday
2 Rounds for time of:
- 26 Pull Ups
- 26 Front Squats @ 115/95 lbs
- 26 Box Jumps @ 36/30″
- 26 GHD Sit Ups
Post time to complete to comments.
Tuesday 2012.01.17
Expeditions:
Workout:
- 4x500m Row, rest 1 minute between intervals.
Try to hold same pace for each interval within 1-3 seconds, perceived effort should be about 80%.
Skill:
In remaining time, pick a skill to work on from the following list:
- Handstand balance
- Jump rope variations
- Olympic lifting technique (no more than 30% 1RM weight)
- Mobility/Stretching
Post times for intervals to comments.
Wednesday 2012.01.18
Expeditions:
Complete for time:
- 21 Deadlifts
- 42 Push Ups
- 15 Deadlifts
- 30 Push Ups
- 9 Deadlifts
- 18 Push Ups
Weight for deadlifts is 65-75% of 1RM. Post time to complete to comments.
Thursday 2012.01.19
Expeditions:
8 Rounds for time of:
- 20 Sit Ups
- 20 Double Unders
Post time to complete to comments.
Friday 2012.01.20
Expeditions:
- Hang Snatch 2-2-2-2-2-2
Post loads attempted to comments.
Saturday 2012.01.21
Expeditions:
Complete for time:
- 10 Muscle Ups
- 400m Run
- 15 Dips
- 400m Run
- 5 Rope Climbs
- 400m Run
- 15 Dips
- 400m Run
- 10 Muscle Ups
Post time to complete to comments.
Sunday 2012.01.22
Rest Day
Monday 2012.01.23
Expeditions:
- Press 3-3-3-3-3
Post loads attempted to comments.
Tuesday 2012.01.24
Expeditions:
Anaerobic Endurance:
- Max Tire Flips in 4 Minutes
Workout:
3 Rounds for time of:
- 21 Burpee Box Jumps
- 15 Goblet Squats @ 1.5/1 Pood
- 9 Strict Pull Ups
Post time to complete to comments.
Wednesday 2012.01.25
Expeditions:
Strength:
- Deadlift 5×3 @ 80%
No dropping the bar at the top, no bouncing from the bottom – come to a complete stop before starting your pull.
Workout:
AMRAP in 7 Minutes of:
- 2 Powercleans @ 85-90%
- 4 Wall Walks
- Row 12 Calories
Post loads attempted and rounds completed to comments.
Thursday 2012.01.26
Expeditions:
10 Rounds of:
- Hang from pull up bar for as long as possible
- Rest to recovery
If you have remaining time afterwards, practice a skill or work on mobility. Post time for each hang to comments.
Friday 2012.01.27
Expeditions:
5 Rounds for time of:
- 12 GHD Sit Ups
- 12 Wall Balls @ 20/14 lbs
Post time to complete to comments.
Saturday 2012.01.28
Expeditions:
10 Rounds of:
- 10 Back Extensions
- 10 Jumping Pull Ups
- 10 Push Ups
- 10 Pistols (sub: 20 split squats)
Not for time, focus on making every rep full range of motion and of top quality.