tag:blogger.com,1999:blog-11306780902077237262012-01-24T16:18:23.578-08:00Forging Elite FightersAudreyThttp://www.blogger.com/profile/06373377310351685327noreply@blogger.comBlogger8601100tag:blogger.com,1999:blog-1130678090207723726.post-53547106112273921052011-12-21T09:17:00.000-08:002011-12-21T09:22:14.861-08:00A:<br /><br />Hang Power Snatch 1,1,1,1,1,1<br /><br />B:<br /><br />3 - Hang Power Snatches (45/75)<br />6 - OHS<br />9 - Push Presses<br /><br />10min Amrap<br /><br />C:<br /><br />Ab Work of Choice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5354710611227392105?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-49988752901512316742011-12-20T10:07:00.000-08:002011-12-20T10:10:11.301-08:00A:<br /><br />Push Press - 2,2,2,2,2<br /><br />B:<br /><br />"Cindy"<br /><br />5 - Pull Ups<br />10 - Push Ups<br />15 - Air Squats<br /><br />20min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4998875290151231674?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-28004611987171171432011-12-18T20:54:00.000-08:002011-12-18T20:58:50.885-08:00A:<br /><br />Back Squat 5x5<br /><br />B:<br /><br />21-15-9<br /><br />Front Squat (75/135)<br />400m Run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2800461198717117143?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-24545418942950422972011-12-16T00:18:00.000-08:002011-12-16T00:30:25.390-08:00A: <br /><br />Floor Press 5x5<br /><br />B:<br /><br />Max Rep Supine Ring Rows<br />Max Rep Pushups <br /><br />400m Run<br /><br />4 Rounds<br /><br />C:<br /><br />Ab work of choice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2454541894295042297?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-70369940006436468432011-12-14T23:38:00.000-08:002011-12-14T23:44:24.314-08:00A:<br /><br />"FGB Style"<br /><br />1min Stations 3 Rounds 1min Rest between Stations<br /><br />Ball Slams (10/20) Full Squat and slam<br />Push Press (45/65)<br />SDHP (16/24kg)<br />Jumping Squats<br />Row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-7036994000643646843?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-23488969569416495402011-12-13T21:08:00.000-08:002011-12-13T21:28:27.656-08:00A:<br /><br />Power Clean - 2,2,2,2,2<br /><br />B:<br /><br />5 - Power Cleans (65/135)<br />7 - Pushups<br />9 - T2B<br /><br />6 Rounds for time<br /><br />C:<br /><br />2min Max Double Unders (or double under Practice)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2348896956941649540?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-58415915466595194642011-12-13T00:01:00.000-08:002011-12-13T00:07:53.637-08:00A:<br /><br />Press - 5x5<br /><br />B:<br /><br />20 - Wall Balls (10/20)<br />20 - Pull Ups<br />20 - Box Jumps (20/24)<br /><br />3 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5841591546659519464?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-89735814441162549642011-12-12T09:10:00.000-08:002011-12-12T09:27:01.420-08:00A: <br /><br />BackSquat 3x5<br /><br />B:<br /><br />"Annie"<br /><br />50-40-30-20-10<br /><br />Double Unders<br />Situps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-8973581444116254964?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-50600485603858258652011-12-09T09:10:00.000-08:002011-12-09T09:24:23.091-08:00A:<br /><br />Work up to a max Weighted Chin Up<br /><br />B:<br /><br />BarBell Complex 5 Rounds<br /><br />Deadlift<br />Power Clean<br />Front Squat <br />Push Press<br />Back Squat<br />Push Press<br /><br />Complete the complex 7 time for 1 Round, you may rest between rounds, trying to find your max weight you can complete without putting bar down.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5060048560385825865?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-65758984730033693822011-12-08T00:54:00.000-08:002011-12-08T01:18:06.269-08:00A:<br /><br />Turkish Get Up - 3,3,3,3 Each Arm<br /><br />B:<br /><br /><br />"Nancy"<br /><br />5 Rounds<br /><br />400m Run<br />15 OHS (65/95)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6575898473003369382?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-53750544784730570662011-12-06T21:29:00.000-08:002011-12-06T21:32:15.163-08:00A:<br /><br />Hang Power Clean - 3,3,3,3,3<br /><br />B:<br /><br />5 - Ground to over head (65/135)<br />6 - Burpees <br />7 - Box Jumps (20/24)<br /><br />10min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5375054478473057066?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-22330626816331473122011-12-05T23:47:00.000-08:002011-12-06T00:04:43.303-08:00A:<br /><br />Deadlift 3x5 <br /><br />B:<br /><br />3 Rounds for time<br /><br />Run 800 meters<br />50 - Sit-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2233062681633147312?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-57024727445681961102011-12-04T21:41:00.000-08:002011-12-04T21:45:20.165-08:00A:<br /><br />Push Press - 2,2,2,2,2<br /><br />B:<br /><br />21-15-9<br />Thrusters (65/95)<br /><br />30-20-10<br />KBS (16/24)<br /><br />200m Run after each<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5702472744568196110?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-45690543802280851722011-12-02T09:39:00.000-08:002011-12-02T09:48:08.386-08:00A:<br /><br />Snatch Practice Work up to a heavy-ish Single within 8-9 sets<br /><br />B:<br /><br />Max Rep - Press(45/95)<br />Max Rep - Supine Ring Row<br />400m Run<br /><br />4 Rounds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4569054380228085172?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-116114192468897752011-12-01T00:25:00.000-08:002011-12-01T00:31:52.945-08:00A:<br /><br />"Tabata Gone Bad"<br /><br />20 seconds of work, 10 seconds rest 8 rounds of the following:<br /><br />Squats<br />Situps<br />Burpees<br />Double Unders<br />Jumping Lunges<br /><br />resting 1minute Between each full tabata exercise<br /><br />Have Fun<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-11611419246889775?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-3070036358506972302011-11-30T08:50:00.000-08:002011-11-30T08:53:16.686-08:00A:<br /><br />Power Clean - 3,2,2,2,2<br /><br />B:<br /><br />10-1 Hang Power Cleans (55/115)<br />10-20 Box Jumps (20/24)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-307003635850697230?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-1031103006541549722011-11-29T06:39:00.000-08:002011-11-29T09:55:09.929-08:00A: <br /><br />Work On Kipping/Butterfly Skill(Spend no more than 5minutes, do not burn yourself out!)<br /><br /><br />B: 20min AMRAP<br /><br />400m Run<br />10 - SDLHP (55/85)<br />15 - Pull Ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-103110300654154972?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-66632821885903119092011-11-28T01:24:00.000-08:002011-11-28T01:31:22.627-08:00A:<br /><br />Press - 3,3,3,3,3<br /><br />B:<br /><br />40-30-20-10<br /><br />Push Ups<br />KBS (16/24)<br /><br />C:<br /><br />Ab work of Choice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6663282188590311909?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-11805598789460970352011-11-24T22:04:00.000-08:002011-11-24T22:10:35.874-08:00A:<br /><br />Back Squat 5,5,5,5,5<br /><br />B:<br /><br />400m Run<br />5 Rounds of "cindy"<br />5 - Pull Ups<br />10 - Push Ups<br />15 - Squats<br />400m Run<br />15 - Ground 2 Overhead (75/135)<br />400m Run<br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1180559878946097035?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-25858478834887575342011-11-22T21:36:00.000-08:002011-11-22T21:44:05.823-08:00A:<br />3 Rounds<br />Max Rep Supine Ring Rows<br />Rest 1minute<br />Max Rep T2B<br /><br />B:<br /><br />12-9-6-3<br /><br />Hang Squat Snatch (45/85)<br />HSPU<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2585847883488757534?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-56668011408166095982011-11-22T09:36:00.001-08:002011-11-22T09:57:01.002-08:00A:<br /><br />Deadlift 3x5<br /><br />B:<br /><br />10 - Deadlifts (135/225)<br />25 - Double Unders<br />400m Run<br /><br />3 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5666801140816609598?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-81817795627682446972011-11-21T01:13:00.000-08:002011-11-21T01:20:35.513-08:00A:<br /><br />Press - 5x5<br /><br />B:<br /><br />20 - Wall Balls<br />20 - Box Jumps<br />20 - Pull Ups<br /><br />3 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-8181779562768244697?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-86151196650246711022011-11-18T09:03:00.000-08:002011-11-18T09:11:22.994-08:00A:<br /><br />Front Squat Find a 10RM<br /><br />B:<br /><br />10 - Supine Ring Rows<br />15 - Double Unders<br /><br />10 Rounds for Time<br /><br />C:<br /><br />2 sets of Weighted Planks<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-8615119665024671102?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-54420231342441176002011-11-17T08:42:00.000-08:002011-11-17T08:54:00.335-08:00A:<br /><br />Push Jerk 2,2,2,2<br /><br />B:<br /><br />10 - Push Presses (65/115)<br />21 - KB Swings (16/24)<br />400m Run<br /><br />3 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5442023134244117600?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-71991195282408096742011-11-16T10:28:00.000-08:002011-11-16T10:31:50.058-08:00A:<br /><br />Hang power clean 3,3,3,3,3<br /><br />B:<br /><br />5 - Hang Power Cleans (85/135)<br />6 - Burpees <br />100m Sprint <br />Rest 1min<br /><br />7 rounds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-7199119528240809674?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-2189561838654328992011-11-10T23:51:00.000-08:002011-11-10T23:55:22.196-08:00A:<br /><br />Speed Squat 2reps on the minute for 10minutes @60-70% of 1RM<br /><br />B:<br /><br /><br />3 - Hang Power Snatches (55/85)<br />6 - OHS<br />9 - Push Presses<br /><br />7 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-218956183865432899?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-85326431750285999462011-11-10T08:22:00.000-08:002011-11-10T08:33:52.859-08:00A:<br /><br />3 sets of Max Rep Ring Rows<br />rest ~1min between sets <br /><br />B:<br /><br />400m Run Buy in<br /><br />"Annie"<br /><br />50-40-30-20-10<br /><br />Double Unders<br />Situps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-8532643175028599946?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-14111226367455621302011-11-09T09:06:00.000-08:002011-11-09T09:11:23.988-08:00A:<br /><br />Power Clean - 2,2,2,2,2<br /><br />B:<br /><br />"Elizabeth"<br /><br />21-15-9<br /><br />Clean (75/135)<br />Ring Dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1411122636745562130?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-19479042305356636732011-11-07T23:28:00.000-08:002011-11-08T00:29:28.762-08:00A:<br /><br />Press - 3,3,3,3<br /><br />B:<br /><br />400m Run<br />50 - Situps<br />25 - Squats<br /><br />20min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1947904230535663673?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-53698322168988612632011-11-07T08:57:00.000-08:002011-11-07T09:00:57.647-08:00A: <br /><br />Deadlift 5x5<br /><br />B:<br /><br />5 - front Squats (75/135)<br />10 - Box Jumps (20/24)<br />15 - Push Ups<br /><br />9min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5369832216898861263?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-34578303700314710872011-11-03T22:29:00.000-07:002011-11-03T22:45:54.281-07:00A:<br /><br />Floor Press - 5,3,3,3,3<br /><br />B:<br /><br />Max Rep Press (35/85)<br />Max Rep Strict Chin Up<br />Suicide Sprint<br />rest 1minute<br /><br />4 Rounds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3457830370031471087?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-63717102482642959712011-11-02T22:51:00.000-07:002011-11-02T23:05:54.116-07:00A:<br />4 Rounds <br /><br />10 - Back Squat (145/205) or ~65-70% of 1RM<br />25 - KBS (16/20)<br />400m Run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6371710248264295971?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-77409096861957545592011-11-01T22:29:00.000-07:002011-11-01T22:38:22.740-07:00A:<br /><br />Push Jerk Practice Work up to a Heavy Single<br /><br />B:<br /><br />5 - Hang Power Snatch (55/85)<br />10 - CTD Pushups<br />15 - Double Unders<br /><br />8min AMRAP<br /><br />C:<br /><br />2 sets of weighted plank holds for max time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-7740909686195754559?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-4160599385198496892011-10-31T22:56:00.000-07:002011-10-31T23:00:44.391-07:00Strength:<br /><br />Deadlift 10x2 (work on speed of reps, rest ~30sec between sets @50-65% of 1RM)<br /><br />MetCon:<br /><br />10 - Deadlifts (135/225)<br />400m Run<br />25 - Air Squats<br /><br />3 rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-416059938519849689?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-86766593109504976362011-10-30T19:58:00.000-07:002011-10-30T20:19:55.110-07:00Strength:<br /><br />Press - 3,3,3,3,3<br /><br />Metcon:<br /><br />"Fran"<br /><br />21-15-9<br /><br />Thrusters (65/95)<br />Pull Ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-8676659310950497636?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-17093580167421170582011-10-27T22:30:00.000-07:002011-10-27T22:56:10.915-07:00Strength:<br /><br />Overhead Squats - 1,1,1,1,1<br /><br />MetCon:<br /><br />10-9-8-7-6-5-4-3-2-1<br /><br />OHS (65/95)<br />Push Ups<br />Box Jumps (20/24) Or Higher<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1709358016742117058?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-40957043600489056892011-10-27T08:52:00.000-07:002011-10-27T09:02:59.706-07:00A:<br /><br />5 - Deadlifts (145/275 or ~80% of 1RM)<br />10 - Burpees<br /><br />5 Rounds for time<br /><br />B:<br /><br />3 Rounds<br /><br />400m Run for time <br /><br />Rest 30 seconds between each run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4095704360048905689?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-30932251098905200852011-10-25T22:40:00.000-07:002011-10-25T22:55:38.819-07:00A:<br /><br />Hang Squat Clean 5x3 (work on speed of bar and technique)<br /><br />B:<br /><br />40-30-20-10<br />KBS (16/24)<br />25-20-15-10<br />T2B <br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3093225109890520085?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-76083095555635694432011-10-25T10:13:00.000-07:002011-10-25T10:50:53.483-07:00Strength/Skill:<br /><br />Push Press/Push Jerk - 2,2,2,2(Work on speed and technique instead of max weight)<br /><br />MetCon:<br /><br />5 - Shoulder to overhead (85/135)<br />10 - Pull Ups<br />15 - Double Unders<br /><br />10min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-7608309555563569443?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-10524948517494632512011-10-24T09:57:00.000-07:002011-10-24T10:00:39.010-07:00Strength:<br /><br />Back Squat - 5,5,5,5,5<br /><br />MetCon:<br /><br />400m Run<br /><br />21-15-9<br /><br />Front Squat (75/135)<br />Box Jumps<br /><br />400m Run<br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1052494851749463251?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-961686732535283372011-10-20T23:48:00.000-07:002011-10-21T00:07:40.999-07:00Strength/Speed:<br /><br />5x5 @ 50-60% of 1RM (Focus on Speed of Reps)<br /><br />MetCon:<br /><br />5 - Power Snatches (75/115)<br />10 - Push Ups<br />100m Run<br /><br />10min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-96168673253528337?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-21841138722977959492011-10-20T14:52:00.000-07:002011-10-20T15:12:01.859-07:00Strength:<br /><br />Work up to a 3RM Back Squat in 5-6 sets<br /><br />MetCon:<br /><br />10 - OHS (55/95)<br />10 - Box Jumps (20/24)<br />10 - Weighted Situps <br /><br />12min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2184113872297795949?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-33213955862048400832011-10-18T20:22:00.000-07:002011-10-18T20:29:21.135-07:00Strength:<br /><br />Hang Power Clean - 3,3,3,3,3<br /><br />MetCon:<br /><br />"Nicole"<br /><br />20min AMRAP<br /><br />400m Run<br />Max Rep Pull ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3321395586204840083?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-84495821185374351442011-10-17T22:59:00.000-07:002011-10-17T23:33:26.984-07:00Strength/Speed:<br /><br />3 Deadlifts on the minute for 10 minutes at 60-70% of 1RM or a weight you can use with speed and perfect form. <br /><br />MetCon:<br /><br />3 - Thrusters (75/115)<br />6 - Box Jumps(20/24) or higher <br />9 - Push Ups<br /><br />12min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-8449582118537435144?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-1206046046966878732011-10-16T20:21:00.000-07:002011-10-16T22:23:54.182-07:00Strength:<br /><br />Push Press - 2,2,2,2,2<br /><br />MetCon:<br /><br />5 - KB Snatches each Arm <br />5 - KB Swings each Arm<br />10 - Burpees <br /><br />5 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-120604604696687873?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-45895169197570161592011-10-13T21:36:00.000-07:002011-10-13T21:41:55.495-07:00Strength:<br /><br />Back Squat - Find a 3RM<br /><br />MetCon:<br /><br />400m Run<br />50 - Air Squats<br /><br />4 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4589516919757016159?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-43217669857623166962011-10-04T10:45:00.000-07:002011-10-04T10:48:57.688-07:00Strength:<br /><br />Deadlift 3x5 <br /><br />MetCon:<br /><br />15 - Deadlifts (135/225)<br />21 - Box Jumps (20/24)<br />400m Run<br /><br />3 rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4321766985762316696?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-14362170666020293202011-10-02T19:50:00.000-07:002011-10-03T05:41:42.068-07:00Strength:<br /><br />Front Squat 3x5<br /><br />MetCon:<br /><br />10-9-8-7-6-5-4-3-2-1<br /><br />Thrusters (65/95)<br />Pull Ups<br /><br />For time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1436217066602029320?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-35095196016752727232011-09-29T22:55:00.000-07:002011-09-29T23:09:02.545-07:00Strength:<br /><br />Deadlift 3x5 (Work on perfect form)<br /><br />MetCon:<br /><br />"Diane"<br /><br />21-15-9<br /><br />Deadlift (135/225)<br />HandStand Pushups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3509519601675272723?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-21460578642481301362011-09-27T22:11:00.000-07:002011-09-27T22:17:28.652-07:00Strength:<br /><br />Squat Clean - 1,1,1,1,1,1 (Work on technique rather than weight)<br /><br />MetCon:<br /><br />5 - Power Cleans (75/155) <br />20 - KB Lunges (8/16)<br />200 Run<br /><br />5 Rounds For time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2146057864248130136?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-54367225848698211812011-09-26T22:58:00.000-07:002011-09-26T23:02:45.029-07:00Strength:<br /><br />Floor Press 5x5<br /><br />MetCon:<br /><br />10-9-8-7-5-4-3-2-1<br /><br />Chin Up (strict)<br />Push Up<br />T2B<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5436722584869821181?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-65736318685114322932011-09-25T23:41:00.000-07:002011-09-25T23:48:58.186-07:00Strength:<br /><br />Back Squat - 5x5<br /><br />MetCon:<br /><br />400m<br />20 - KBS (AHAP)<br />12 - Box Jumps (20/24)<br /><br />4 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6573631868511432293?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-58157206323126102192011-09-22T22:32:00.000-07:002011-09-22T22:43:06.363-07:00Strength:<br /><br />Weighted Pull ups - 5,3,2,2,2,2<br /><br />MetCon:<br /><br />7 - Deadlifts (135/225)<br />Max Rep Pushups<br />50yrd Sprint<br />Rest ~2minutes<br /><br />5 Rounds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5815720632312610219?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-80234243833694871802011-09-22T12:25:00.001-07:002011-09-22T12:36:20.463-07:00MetCon:<br /><br />400m Run<br />30 - Squats<br />30 - Situps<br />15 - Burpees<br /><br />20min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-8023424383369487180?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-64748262307091836732011-09-20T20:49:00.000-07:002011-09-20T20:53:06.197-07:00Strength/Skill<br /><br />Power Snatch - 3,2,1,1,1,1 (Work on speed and technique)<br /><br />MetCon:<br /><br />5 - Hang Power Cleans (85/135)<br />25 - Double Unders<br /><br />12min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6474826230709183673?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-40618186213442091502011-09-19T23:28:00.000-07:002011-09-19T23:34:36.076-07:00MetCon:<br /><br />21-15-9<br /><br />Back Squat (85/135)<br />Deadlift (85/135)<br />Box Jumps<br /><br />800m Run to finish<br /><br />For time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4061818621344209150?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-59817527783692191362011-09-18T21:24:00.000-07:002011-09-18T21:41:39.713-07:00Strength:<br /><br />Press - 5,5,5,5,5 (deload)<br /><br />MetCon:<br /><br />5 - Push Presses (75/135)<br />10 - Pull Ups<br />15 - Pushups<br />Wall Run<br /><br />5 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5981752778369219136?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-15727525540797767992011-09-15T21:30:00.000-07:002011-09-15T21:34:34.591-07:00Strength:<br /><br />Floor Press - 5,5,5,5,5<br /><br />MetCon:<br /><br />"Tabata ish"<br /><br />Squats<br />Pushups<br />Situps<br />BoxJumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1572752554079776799?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-25989045864190014152011-09-15T14:08:00.000-07:002011-09-15T14:19:40.893-07:00MetCon:<br /><br />800m Run<br /><br />5 Rounds of<br /><br />7 - Deadlifts (135/225) <br />10 - Pull Ups<br /><br />400m Run<br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2598904586419001415?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-34757804799375917502011-09-13T20:59:00.001-07:002011-09-13T21:13:32.887-07:00Strength/Skill:<br /><br />Push Jerk - 1,1,1,1,1,1 (work on speed of bar and lockout)<br /><br />MetCon:<br /><br />"Randy"<br /><br />75 - Power Snatches (45/75) <br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3475780479937591750?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-19297565429453947292011-09-12T23:13:00.000-07:002011-09-12T23:21:19.240-07:00Strength:<br /><br />3 rounds<br />Max Rep Strict Pull Ups <br />Rest 30seconds<br />Max Rep Ring Push Ups<br />Rest 2min<br /><br />MetCon:<br /><br />"Death by Burpee"<br /><br />With a running clock, perform 1 burpee on the 1st minute, 2 on the second, 3 on the third.........All the way until you cannot perform the number of burpees before that minute is up.<br /><br />Good luck! :)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1929756542945394729?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-971386831165991852011-09-11T19:27:00.000-07:002011-09-11T20:10:12.670-07:00Strength:<br /><br />Front Squat - 5x5<br /><br />MetCon:<br /><br />5 - Thursters (75/135)<br />7 - Power Cleans (75/135)<br />10 - Box Jumps (20/24)<br /><br />4 Rounds for time<br /><br />Finish with 3 sets of ab work<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-97138683116599185?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-35760111071372238332011-09-07T23:37:00.000-07:002011-09-07T23:52:12.851-07:00MetCon:<br /><br />400m Run<br /><br />5 Rounds of Cindy<br /><br />5 - Pull Ups<br />10 - Pushups<br />15 - Squats<br /><br />4 rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3576011107137223833?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-7776897640019949612011-09-06T21:43:00.000-07:002011-09-06T22:11:18.685-07:00Strength:<br /><br />Back Squat - Find a 3rm<br /><br />MetCon:<br /><br />1min on 1min off for 8 rounds<br /><br />Max KB Swings (16/24)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-777689764001994961?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-267217591225567192011-09-02T08:36:00.000-07:002011-09-02T08:40:29.846-07:00Strength: <br /> <br />Deadlift 5,5,5,5,5 <br /> <br />MetCon: <br /> <br />21-15-9 <br /> <br />Hang Power Snatch (65/115) <br />Box Jumps <br />T2B <br /> <br />For time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-26721759122556719?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-38976038724385522692011-09-01T00:54:00.000-07:002011-09-01T00:57:32.887-07:00MetCon: <br /> <br />10 - Pullups <br />10 - OH Lunges (25/45) <br />10 - T2B <br />20 - Box Jumps <br /> <br />7min AMRAP <br /> <br />Rest 1 Min then <br /> <br />Run 800m For time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3897603872438552269?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-61895068658209360832011-08-31T00:42:00.000-07:002011-08-31T00:47:15.997-07:00Skill: <br /> <br />Clean 1,1,1,1,1,1,1,1 <br /> <br />MetCon: <br /> <br />5 - Thrusters (75/115) <br />7 - Burpees <br />200m Run <br /> <br />8 Rounds for Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6189506865820936083?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-31465733046451407152011-08-29T22:19:00.000-07:002011-08-29T22:26:56.937-07:00Strength: <br /> <br />Push Press - 2,2,2,2,2 <br /> <br />MetCon: <br /> <br />200m Run <br />20 - Pushups <br />10 - Pullups <br /> <br />15min Amrap<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3146573304645140715?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-33533722861251211752011-08-29T05:46:00.000-07:002011-08-29T05:47:27.842-07:00Strength: <br /> <br />Back Squat - 5x5 <br /> <br />MetCon: <br /> <br />5 - 155lb Power Clean (75/155) <br />25 - Double Unders <br /> <br />5 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3353372286125121175?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-46667865496016848662011-08-25T21:27:00.000-07:002011-08-25T21:40:22.687-07:00Strength: <br /> <br />Deadlift: 3x5 (Deload Weight) <br /> <br />MetCon: <br /> <br /> <br />3 - Deadlifts (155/275) <br />6 - Box Jumps <br />9 - T2B <br /> <br />6 Rounds For Time <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4666786549601684866?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com1tag:blogger.com,1999:blog-1130678090207723726.post-57004434954871703292011-08-24T22:06:00.000-07:002011-08-24T22:27:16.973-07:00MetCon: <br /> <br />"JT" <br /> <br />21-15-9 <br /> <br />HSPU <br />Ring Dips <br />Push Ups <br /> <br />For time <br /> <br />Rest approx 3-5minutes <br /> <br />8 - Wall Sprints (Max Effort) <br />Rest as needed between sprints (Do not want this to end up a wall jog) <br /> <br /> <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5700443495487170329?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-44861539123437218192011-08-23T21:17:00.001-07:002011-08-23T22:28:17.056-07:00Strength: <br /> <br />Power Snatch - 1,1,1,1,1 <br /> <br />MetCon: <br /> <br />400m Run Buy in <br /> <br />21-15-9 <br /> <br />Squat Cleans (75/115) <br />Pull Ups <br /> <br />400m Run Buy Out <br /> <br />For Time <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4486153912343721819?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-91355843099876229992011-08-22T22:36:00.000-07:002011-08-22T22:45:53.500-07:00Strength: <br /> <br />Press - 3x5 (Deload weight 60-75% of Max) <br /> <br />MetCon: <br /> <br />15min AmRap <br /> <br />7 - Ring Dips <br />7 - KBS (20/32) <br />7 - Box Jumps (20/24) <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-9135584309987622999?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com1tag:blogger.com,1999:blog-1130678090207723726.post-8221955849306655432011-08-22T05:39:00.000-07:002011-08-22T05:45:50.260-07:00Strength: <br /> <br />Back Squat - Deload 3x5 <br /> <br />MetCon: <br /> <br />10 - T2B <br />20 - Air Squats <br />100m Run <br /> <br />10min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-822195584930665543?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-78562193795631868462011-08-18T22:29:00.000-07:002011-08-18T22:37:51.130-07:00Strength: <br /> <br />Deadlift - 5,5,5,5,5 <br /> <br />MetCon: <br /> <br />5 - Push Jerks (95/155) <br />7 - Box Jumps (20/24) <br />9 - Clapping Pushups <br /> <br />12min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-7856219379563186846?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-11898436584918877652011-08-17T21:31:00.001-07:002011-08-17T21:38:02.692-07:00MetCon: <br /> <br />"Helen of Troy" or "Helen of Sparta" <br /> <br />1200m Run <br />36 - Pull Ups <br />24 - KBS (16/24) <br />800m Run <br />28 - Pullups <br />20 - KBS (16/24) <br />400m Run <br />20 - Pull Ups <br />16 - KBS (16/24) <br />200m Run <br />12 - Pull Ups <br />12 - KBS (16/24) <br /> <br />For Time <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1189843658491887765?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-24360867504334324402011-08-16T22:19:00.000-07:002011-08-16T22:26:28.783-07:00Strength: <br /> <br />Power Clean - 3,2,1,1,1,1 <br /> <br />MetCon: <br /> <br />12-10-8-6 <br />Clean + Jerks (AHAP) <br />50-40-30-20-10 <br />Double Unders <br /> <br />For Time and Weight<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2436086750433432440?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-27782215894316157782011-08-15T22:41:00.000-07:002011-08-15T22:45:19.489-07:00Strength: <br /> <br />Push Press - 2,2,2,2 <br /> <br />MetCon: <br /> <br />200m Run <br />10 - Burpees <br />10 - Pull Ups <br /> <br />15MIN AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2778221589431615778?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-20759358596186004812011-08-14T22:55:00.000-07:002011-08-14T23:13:02.383-07:00Strength: <br /> <br />Back Squat - 3,3,3,3 <br /> <br />MetCon: <br /> <br /> <br />21,15,9 <br />Deadlift (135/225) <br />Box Jump (20/24) <br />400m Run <br /> <br />For time <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2075935859618600481?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-60871490148681911872011-08-11T22:29:00.000-07:002011-08-11T22:54:25.070-07:00Strength: <br /> <br />Push Jerk - 1,1,1,1,1 <br /> <br />MetCon: <br /> <br />Max Rep Floor Press (Body weight for RX) <br />Max Rep Strict Chin Up <br />100m Sprint <br />Rest 2min <br /> <br />4 Rounds <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6087149014868191187?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-5786480655815290462011-08-10T23:52:00.000-07:002011-08-11T00:01:07.624-07:00MetCon: <br /> <br />800m Run <br />25 - KB Swings (16/25) <br />50 - Situps <br /> <br />3 rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-578648065581529046?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-51592612666760705932011-08-09T22:37:00.000-07:002011-08-09T22:42:01.570-07:00Strength: <br /> <br />Spend 15 minutes working on Snatch Technique finding a heavy single <br /> <br />MetCon: <br /> <br />7 - Power Snatches (55/95) <br />30 - Double Unders <br /> <br />5 Rounds for time <br /> <br />3 Sets of T2B 10-15 Reps or Ab Work of Choice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5159261266676070593?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com1tag:blogger.com,1999:blog-1130678090207723726.post-41339201604371158002011-08-09T02:49:00.000-07:002011-08-09T03:04:50.162-07:00Strength: <br /> <br />Back Squat - 3,3,3,3,3 <br /> <br />MetCon: <br /> <br />"Cindy Sprints" <br /> <br />3 min of "Cindy" 1min Rest <br /> <br />5 - Pull Ups <br />10 - Push Ups <br />15 - Air Squats <br /> <br />4 rounds for reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4133920160437115800?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-35371810034845164882011-08-08T11:28:00.000-07:002011-08-08T11:29:58.165-07:00Strength: <br /> <br />Press 3,3,3,3,3 <br /> <br />MetCon: <br /> <br />12 Min AMRAP <br /> <br />5 - Clean + Jerk (75/135) <br />6 - Burpees <br />7 - Box Jumps (20/24) <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3537181003484516488?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-42995778470547148202011-08-04T21:46:00.000-07:002011-08-04T22:01:37.588-07:00Strength:<br /><br />Deadlift - 3,3,3,3<br /><br />MetCon:<br /><br />21-15-9<br /><br />Deadlift (135/225)<br />Ring Dip<br /><br />Rest 3minutes<br /><br />3 sets of Ab Work of Choice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4299577847054714820?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-78301604858039589392011-08-03T23:24:00.000-07:002011-08-03T23:32:47.608-07:00MetCon:<br /><br />"Legs of Steel"<br /><br />400m Run<br />30 - KB Swings (16/24)<br />30 - Box Jumps (20/24)<br />200m Run<br />30 - Wall Balls (10/20)<br />30 - Box Jumps (20/24)<br /><br />2 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-7830160485803958939?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-54789050756262054272011-08-02T21:56:00.000-07:002011-08-02T23:20:00.262-07:00Strength:<br /><br />Clean - Work Up to a heavy Single (Full Clean) <br /><br />MetCon:<br /><br />5 - Squat Cleans (85/135)<br />Suicide Sprint<br /><br />8min AMRAP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-5478905075626205427?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-38440483199775933832011-08-01T22:56:00.000-07:002011-08-01T23:02:21.747-07:00Strength:<br /><br />Press - 5,5,5,5,5<br /><br />MetCon:<br /><br />10-9-8-7-6-5-4-3-2-1<br /><br />HSPU (Modified L-Sit Press or Feet on Box)<br />C2B Body Blasters (Burpee,C2B Pull Up,K2E)<br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-3844048319977593383?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-43248149919426272702011-07-31T22:53:00.000-07:002011-07-31T23:02:40.026-07:00Strength:<br /><br />Squat - 5,5,5,5,5<br /><br />MetCon:<br /><br />45 sec Max KBS (16/24)<br />15sec Rest<br />45 Sec Max Double Unders<br />15sec Rest<br />45 Sec Max Box Jumps (18/24)<br />30sec Rest<br />4 rounds for Reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4324814991942627270?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-67451561091230832552011-07-28T20:16:00.000-07:002011-07-28T20:28:56.615-07:00Strength:<br /><br />Deadlift - 5x5 (deload weight, work on technique and keeping neutral position)<br /><br />MetCon:<br /><br />3 - Deadlifts (185/315)Or approx. 70-80% of 1RM<br />6 - Box Jumps (20/24)<br />Suicide Sprint<br />Rest 2minutes<br /><br />5 rounds (Time for each round)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6745156109123083255?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-27399867681975468652011-07-27T23:46:00.000-07:002011-07-28T00:05:28.646-07:00Strength:<br /><br />Push Press - 2,2,2,2,2 (Keep it lighter and work on speed/technique)<br /><br />MetCon:<br /><br />15 - OHS (65/95)<br />400m Run<br />15 - Thrusters (65/95)<br />400m Run<br />15 - OHS (65/95)<br />400m Run<br />15 - Thrusters (65/95)<br />400m Run<br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2739986768197546865?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-66618960333387962322011-07-26T23:13:00.000-07:002011-07-26T23:16:55.739-07:00Strength:<br /><br />Work up to a heavy Power Clean 80-90%<br /><br />MetCon:<br /><br />"Grace"<br /><br />30 - Clean + Jerks (95/135)<br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6661896033338796232?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-80884675358423918612011-07-26T00:08:00.000-07:002011-07-26T00:13:47.936-07:00Strength:<br /><br />Press - 5x5 (Deload week 40-50% Focus on keeping strict posture and technique)<br /><br />MetCon:<br /><br />40-30-20-10<br /><br />KBS (16/24)<br />Push Up (Hand release)<br /><br />For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-8088467535842391861?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-47234291325193999082011-07-24T22:59:00.000-07:002011-07-24T23:10:30.352-07:00Strength:<br /><br />Back Squat - 5x5 (Deload weight 40-50%)<br /><br />MetCon:<br /><br />21-15-9<br /><br />Front Squats (85/135)<br />C2B Pullups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4723429132519399908?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-11309882094703892552011-07-21T20:56:00.000-07:002011-07-21T21:20:48.666-07:00Strength:<br /><br />Deadlift 5x5 (work on technique)<br /><br />MetCon:<br /><br />7 - Deadlifts (75/115)<br />7 - Power Cleans<br />7 - Front Squats<br />7 - Push Presses<br /><br />7 rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1130988209470389255?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-65952881135511344072011-07-20T22:23:00.000-07:002011-07-20T22:38:11.771-07:00MetCon:<br /><br />"Big Cindy"<br /><br />5 - Strict Pull Ups (weighted if possible)<br />10 - Weighted Pushups (plate on back as heavy as possible)<br />15 - Weighted Lunges (12/20)<br /><br />10 Rounds for "time" <br /><br />Note: This workout is meant to be completed with strict reps, time is not as important. Grab Dumbbells from upstairs for the weighted pullups. Beginners can try to use less rounds and less weight. Good luck!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-6595288113551134407?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-14826886829419906682011-07-19T23:16:00.000-07:002011-07-19T23:23:13.617-07:00Strength:<br /><br />Press - 3,2,1,1,1,1 <br /><br />MetCon:<br /><br />"Nancy"<br /><br />400m Run<br />15 - OHS (65/95)<br /><br />5 rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-1482688682941990668?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-41853686944614362132011-07-18T22:31:00.000-07:002011-07-19T00:04:16.914-07:00Strength:<br /><br />3 sets of Max Supine Ring Rows<br />rest approx 2min between each set<br /><br />MetCon:<br /><br />10-9-8-7-6-5-4-3-2-1<br /><br />Pullups<br />Lateral Hop Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-4185368694461436213?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-23064983293164207152011-07-17T22:37:00.000-07:002011-07-17T22:47:03.375-07:00Strength:<br /><br />Back Squat - 1,1,1,1,1 <br /><br />MetCon:<br /><br />100m Farmers Carry (As heavy as possible)<br />20 - Power Snatches (45/75)<br /><br />3 Rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-2306498329316420715?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0tag:blogger.com,1999:blog-1130678090207723726.post-3374073905355717282011-07-14T20:45:00.000-07:002011-07-14T20:56:06.875-07:00Strength:<br /><br />Weighted Pull ups - 3,3,2,2,1,1<br /><br />MetCon:<br /><br />20 - Pullups<br />20 - Box Jumps<br />20 - Pushups<br />400m Run<br /><br />3 rounds for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1130678090207723726-337407390535571728?l=frankickedmyass.blogspot.com' alt='' /></div>Sean Pacherhttp://www.blogger.com/profile/11644973057714715636noreply@blogger.com0