warm up
800m run
full body stretch set

workout
teams of two perform:
30/30 mash up at each station of
- clapping push ups / pull ups
- rope climbs / abmat situps
- kb swings / box jumps
- wall ball shots / ball slams
- tire flip hops (you go i go)

A CF324 PRODUCTION

warm up
400m run
50 double unders
pvc pass thrus x20
pvc hang squat clean & jerk x20
3rnds of:
ghd sit ups x15
clapping push ups x15
kb swings @ 24kg x15

workout
amrap in 10mins
pull up x1
push up x3
squat x5
1min rest

amrap in 10mins
pull up x3
push up x6
squat x9
1min rest

amrap in 10mins
pull up x5
push up x10
squat x15
1min rest

amrap in 10mins
pull up x10
push up x20
squat x30

post rounds from each amrap

warm up
20/10 x 4 double unders
2 rounds: as fast as possible
-3 burpees
-6 sit ups
-9 jumping pull ups
pvc complex: x 20 each
-pass thrus
-sdlhp
-ohs

workout
21 ohs @ 75#
10 muscle ups
15 ohs @ 95#
10 muscle ups
9 ohs @ 115#
100 double unders
9 sdlhp @ 115#
10 hspu
15 sdlhp @ 95#
10 hspu
21 sdlhp @ 75#

post time for score

warm up
500m row
5 pull ups/10 push ups/15 squats x2
pvc deadlift x10
pvc shoulder press x10
pvc push press x10
kb swing @ 24kg x10
burpees x10
alternating jumping lunges x10

workout
4rnds for time of:
- 1250m row
- 800m run
post total time for score

100 knees to elbows(kte) for time
post total time for score.

LINDA aka 3 BARS OF DEATH

warm up
800m run
3rnds of:
burpee box jumps x10
kte x10
back extensions x10
pull ups x10

workout
10-9-8-7-6-5-4-3-2-1 for time of:
deadlift @ 1.5x bodyweight
bench @ bodyweight
squat cleans @ .75x bodyweight
(10 deadlifts, 10 bench press, 10 cleans then 9 of each and so on)

turbo j and russ post-linda

warm up:
5min jumprope
2rnds of-
-20 squats
-10 box jumps
-15 push ups
pvc-
10 pass thrus
10 deadlift
10 push press

workout:
10-8-6-4-2 for time of
225# deadlift
box jumps
5min rest
amrap in 10mins of
10 push ups
10 abmat situps
20 double unders
5min rest
max pull ups in 3mins

post time / rounds / pull up reps for score

20FEB09 CFJAX did:
on the minute every 2mins for 30mins perform -
5 thrusters @ 95#
10 pull ups
15 push ups

score is highest round completed (highest possible is 15)

21FEB09 closed

22FEB09 open gym/make up day

warm up:
500m row
30/30 burpees x 5
pvc:
burgener warm up x 3
shoulder press x 10
push press x 10
push jerk x 10
split jerk x 10

workout:
10 rounds
push press @ 95# x 10
burpee pull ups x 10

10 min rest

10 min test: russian kb swing (M:2pood/W:24kg)

post time/reps for score

warm up:
5min jumprope
pvc -
pass thrus x12
deadlift x12
hang cleans x12
3rnds of -
pull ups x10
kb swing x10
box jumps x10

workout: bench 3RM / deadlift 5RM
bench press 4x3
deadlift 4x5

JU ROTC: 10rnds for time
push press @ 95# x10
ring dips x10

warm up:
400m run
4 rounds:
10 x jumping pull ups
10 x back extensions
10 x burpees
walking lunges down the drive and back

workout:
5 rounds:
1000m row
40 push ups
40 abmat situps

post time for score

warm up:
30/30 double unders x5
samson stretch 15secs left/right
tabata static hang from rings or bar

workout:
60m sprints
120m overhead plate carry 35#/25#
10rnds w/ 1min rest between

snatch clinic
work the snatch starting with coach burgener's warm up and skill transfer set. from there, progress to the snatch from the power position; the mid-thigh position and finally the ground. rinse, lather, repeat. enjoy.

warm up:
800m run
group stretch head to toe
tabata bottom-to-bottom squats

workout:
2-person team concept perform the following for 4rnds -
800m run
50 wall ball shots
50 pull ups
50 burpees
*the run is performed together
*one person works at a time during the movements
*each partner performs 50 reps for total of 100
*all reps must be completed before moving to next movement

warm up:
30secs work/30secs rest of double unders x5
45# overhead walking lunges x20
3rnds of:
- 5 L-pull ups
- 10 clap push ups
- 15 back extensions

workout:
box jumps for max height
1-1-1-1-1

5rnds for time -
10 muscle ups
max reps of bodyweight back squats
3min rest between
*sub bar m.u. for ring m.u., or 3 pull ups & 3 dips for one m.u.
*post times & squat reps from each round

warm up: 3rnds
10 negative pull ups
10 ghd sit ups
10 burpees

pvc push press front & back x10
pvc push jerk front & back x10

workout:
split jerk
warm up sets 5x5
work sets 7x1

YOU KNOW THE DEAL

warm up:
500m row @ an easy pace
pvc: deadlift/hang squat clean/push press x 12
45# skill development: 2 rounds of front squat/push press x 12
5 minutes jumprope

workout: fran
21-15-9
95# thrusters
pullups

post time for score

warm up:
50 double unders
50 jumping jacks
15 yoga push ups
15 jumping pull ups
30m walking lunges
400m farmers carry

workout:
800m run
10 rope ascents @ 12'
10 sumo deadlifts @ 225#
4rnds for time

mod/sub towel pull-ups (20ea) or rope pull-to-stands (15ea) in place of the rope ascents.

warm up:
400m run
5 pull ups/10 push ups/15 squats x2
pvc back squat/front squat/ohs x10
ball slams/box jumps/med ball cleans x15

workout:
front squat
2x5/3x3/2x1

3rnds of:
20 knees to elbows
20 back extensions

make up day / open gym

chris r. aka 'russ' & olympic weightlifting coach burgener

russ, overlooked by 2008 beijing olympian-natalie woolfolk

warm up:
800m run
samson stretch 30sec L/R
tabata push ups
tabata squats

workout:
run 4k
100 burpees

post time for score

warm up:
3 rounds of-
-2 min jumprope
-10 L/R turkish get ups @ 16kg
PVC x 15 reps:
-hang power cleans
-push jerk
-ohs
push press x 20 @ 45# bar

workout:
10-9-8-7-6-5-4-3-2-1: 95#men/45#women
-front squat
-shoulder press
-overhead walking steps

i.e. 10 squat, 10 press, 10 steps, 9 squat, 9 press, 9 steps, and so on

post time for score

warm up:
100 jumping jacks
50 air squats
3rnds of -
- 10 push ups
- 10 ghd situps
- 10 back extensions

workout:
c2 rower damper setting 10men/5women
burn max calories on rower for 5:00
5:00 rest
burn 100 calories on rower for time
5:00 rest
burn max calories on rower for 2:30
3:00 rest
burn 50 calories on rower for time
3:00 rest
burn max calories on rower for 1:15
1:00 rest
burn 25 calories on rower for time

post calories/times for score