Barb Pull!

4 Rounds for time of:

10 deadlifts
20 pushups
30 situps
40 air squats

* 3 min. rest between rounds

Record total work time and weight used for deadlift.

Pure!

3 rounds for time of:

400m run
12 power cleans (135 / 95#)
12 pullups

7000!

Men 7000 lbs.
Women 5000 lbs.

Ground to overhead any way possible for time.

Row!

5 Rounds for time of:
250m row
30 situps
Max rep pushups
Rest 1 minute

Post total time including rest and total number of pushups

Endurance!

10 mins agility and jumping drills

5 min  rest

5 x 200m C2 row sprints
These are all out efforts with full recovery between sets.

U.S. lightweight men's four

Coates!

21 - 15 - 9 reps of:

squat clean
ring dips

Scott on the way down, Max on the way up.

Waiter!

Bon and Max

200ft. Waiter's walk
30 right arm kettlebell thrusters
30 kettlebell swings
30 left arm kettlebell thrusters
200ft. Waiter's walk

A waiter's walk is performed by carrying a kettlebell at your side with one hand while holding a bumper plate with an extended arm overhead.... and walking. Guys, use 1.5 pood for all kb movements and a 25# plate overhead. Ladies, use 1 pood and 10#. This is a one round workout.

OHS!

21 - 15 - 9 reps of:

Overhead Squat (95 / 65#)
Pullups

2 mini's pt.2

Every minute on the minute:
5 box jumps (24")
Max rep wall ball shots until you get to 50 total wall ball shots

Rest 5 minutes

3 rounds for time of:
250m row
25 pushups

2 mini's!

AMRAP in 10 minutes of:

5 pushups

10 kb front squats

15 situps

1 minute rest

3 rounds for time of:

15 db power snatch right hand

20 lunges

15 db power snatch left hand

An excerpt from The Queensland Weightlifting Association:

"DESTROYING THE MYTHS- Weight training untruths weigh heavily on Women's minds

In the past women of all ages have met social barriers, created by old-fashioned myths and confusion about weight training activities, whichhave prevented them from freely participating in weight training. Weightlifting does not necessarily mean struggling with huge weights and the development of large muscles as many women fear. Modern research has shown that lifting weights regularly can improve your general well being and increase your strength and stamina in daily life. If you want to lose fat or maintain a healthy weight, Weightlifting training is an effective way to stimulate your metabolism therefore liberating more energy from the food you eat. A physically active lifestyle including weightlifting, along with good nutrition, will also help protect you against heart disease, obesity, diabetes and osteoporosis. Below some common myths are confronted by the truth, in the hope that more women will take up the weightlifting challenge.

MYTH: All weight-training sports are the same.

FACT: Due to the low level of publicity surrounding weight training sports, public confusion has arisen about what each sport is about. Body Building is about the aesthetic appearance and size of the muscle, competitive Olympic weightlifting is about using 2 specific techniques relying on the legs (the Snatch and the Clean & Jerk) to lift a weight overhead and Power lifting uses 3 different lifts relying on the strength of the back, legs and upper body.

MYTH: I can't do Weightlifting because I am not strong enough.

FACT: Although Olympic Weightlifting is commonly seen as a test of strength, it is actually a very technically demanding sport. Coaches spend many months teaching a new participant correct lifting techniques and ensuring that these techniques are maintained. Strength can be developed through assistance exercises once Olympic Weightlifting movements are mastered. Women can develop strength quicker that their male counterparts, so feeling "not strong enough" is even more of a reason to take up weight training.

MYTH: Weightlifting gives women bulky muscles.

FACT: Due to the hormonal differences between men and women, females can develop strength through resistance training, without an excessive increase in muscle size or bulk (less than 5mm). Most women participating in Olympic Weightlifting actually experience a loss of excess body fat and therefore experience a reduction in their overall body size.

MYTH: Weightlifting will hurt your back

FACT: Olympic Weightlifting techniques are safe and efficient relying on the muscles in the legs and bottom for generating force, with the load shifted away from the back. Weightlifting training also includes strength and stability training for the abdominals and back."

10 Rounds!

10 rounds for time of:

Deadlifts       Handstand Puhups
10                 1
10                 2
10                 3
10                 4
10                 5
10                 6
10                 7
10                 8
10                 9
10                 10        

For deadlift, men use 135#, women use 95#. Scale as necessary

Food!

What?

I saw these in the grocery store and immediately burst into laughter. Meatless vegan jerky? This is silly on multiple levels. First, what is LESS "primal" than meatless? Nothing. Second, no Texan is eating this even if you do call it BBQ. And finally.....what? Really?

Crush real food often:

Real food

20 min hips!

Wednesday, 5 January 2011

Endurance Day

Row 5 minutes for distance holding < 21 strokes per minute
Max rep pushups in 5 minutes
Row 5 minutes for distance any way


Thursday, 6 January 2011

20 minute AMRAP of:

10 push press (115 / 75#)
10 kb swings (1.5 / 1 pood)
10 box jumps (24 / 20")

Pull!

5 rounds for time of:

1. 15 pullups , 50 situps
2. 15 pullups , 40 situps
3. 15 pullups , 30 situps
4. 15 pullups , 20 situps
5. 15 pullups , 10 situps

Thruster!

7 Rounds of:

1 minute row (calories)
1 minute thrusters (115 / 75#)
1 minute rest

So.... row for 1 minute then move directly to thrusters for max reps. Record total of calories + thrusters for each round.

Run Uphill