TUESDAY- 20DEC11

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5/1 pood
40 Double-unders

INTERMEDIATE
Three rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5/1 pood
40 Double-unders

-or-

Five rounds for time of:
10 Pull-ups
20 Kettlebell swings, 1.5/1 pood
30 Double-unders

BEGINNERS
Three rounds for time of:
15 Pull-ups
20 Kettlebell swings, 12-20 pounds
25 Double-unders

If you cannot do pull ups, sub jumping pull-ups today instead of banded
If you cannot do double unders, sub tuck jumps 

MONDAY -19DEC11

Three rounds for time of:

7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

INTERMEDIATE
Three rounds for time of:
3 Muscle-ups
20-25 pound Dumbbell thruster, 21 reps

      -or-

Three rounds for time of:
7 Muscle-up progressions
20-25 pound Dumbbell thruster, 21 reps

BEGINNER
Three rounds for time of:
3 Muscle-up progressions
10-15 pound Dumbbell thruster, 15 reps

FRIDAY - 16DEC11

Deadlift 5-5-5-5-5

Everyone does Rx today.

Use the following link to make an ICE comment regarding anything Martinez Gym.  In the past they have been very receptive to our comments.  Please be considerate, use constructive criticism and be as specific as possible when making requests or suggestions.
http://ice.disa.mil/index.cfm?fa=card&sp=2508&s=46&dep=*DoD&sc=15

THURSDAY-15DEC11

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm

15 Toes to bar

INTERMEDIATE
Three rounds for time of:
20-25 pound Dumbbell squat snatch, 15 reps, right arm
15 Sit-ups
20-25 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

BEGINNER
Three rounds for time of:
5-15 pound Dumbbell squat snatch, 15 reps, right arm
15 Sit-ups
5-15 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

WEDNESDAY -14DEC11

Seven rounds for time of:
205/135 pound Clean, 3 reps
4 Ring handstand push-ups

ADVANCED

Seven rounds for time of:
135/95 pound Clean, 3 reps
4 Handstand Push-ups

INTERMEDIATE
Five rounds for time of:
95/65 pound Clean, 3 reps
8 Handstand push-up progressions

BEGINNER
Five rounds for time of:
Clean, 3 reps - choose weight
4 Handstand push-up progressions

Tuesday-13DEC11

Complete as many rounds as you can in 20 minutes of:

Run 400 meters
Deadlift 155/115 pounds, 21 reps

ADVANCED
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 135/95 pounds, 21 reps

INTERMEDIATE
Complete as many rounds as you can in 20 minutes of:
Run 400 meters

Deadlift 95/65 pounds, 21 reps

BEGINNERS
Complete as many rounds as you can in 15 minutes of:
Run 400 meters

Deadlift 21 reps- choose weight

then 

Resting 60 seconds between sets: 

Bench press 2-2-2-2-2-2-2-2-2-2

Monday- 12DEC11

“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24” box
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps
Rest 1 minute

Pack
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 20” box
65/45 pound Sumo-deadlift high-pull, 10 reps
65/45 pound Thruster, 10 reps
Rest 1 minute

Puppies
3 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 12-15” box
15-25pound Sumo-deadlift high-pull, 10 reps
15-25 pound Thruster, 10 reps
Rest 1 minute

FRIDAY - 9DEC11

“Eva”

Five rounds for time of:
Run 800 meters
2/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

ADVANCED
Five rounds for time of:
Run 800 meters
2/1.5 pood Kettlebell swing, 20 reps
20 Pull-ups

INTERMEDIATE
Four rounds for time of:
Run 600 meters
1/.75 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

BEGINNERS
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Banded Pull-ups

Thursday - 8 DEC 11

Clean and Jerk

1-1-1-1-1-1-1

then

AMRAP 20 Min

250 m row

25 Push-ups

Wednesday -7DEC11

Complete as many rounds in fifteen minutes of:

30 Pull-ups
20 Wall ball shots, 20/12 pound ball
Run 200 meters

INTERMEDIATE

Complete as many rounds in fifteen minutes of:
20 Pull-ups
20 Wall ball shots, 14/10 pound ball
Run 200 meters

BEGINNER

Complete as many rounds in ten minutes of:
10 pull-ups banded
20 Wall ball shots, 5-8 pound ball (8’ target)
Run 200 meters

Tuesday-6DEC11

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Scaling

Hold chin over bar for 10 sec instead of hanging ring extensions

Scale the weight on sots press as needed.  

Monday-5DEC11

Rx
21-15-9 reps of 225/155# Deadlift
Handstand Walk(in meters)

Scaling:

Scale deadlift weight as needed

If you can not do a freestanding handstand or walk on your hands, sub handstand shoulder taps.

If you can not do a handstand, bear crawl for the same distance.

Friday - 2 DEC 11

"MEGAN"
With partner
2 min max reps of wall climbs (both partners work for the full two minutes)
then immediately (w/o restarting timer) complete the following with your partner.  Only one person may be working at a time.
25 pistols alternating legs
35 pull-ups
45 push-ups
55 wallballs 20/12#
65 Deadlift 185/135#
75 Push Jerk 75/55#
85 Abmat sit-ups
95 Double unders

Post number of wall climbs and time to comments

Thursday - 1 DEC 11

Clean 1-1-1-1-1-1-1

Front Squat 2-2-2-2-2

Everyone does Rx today :)