Front Squat Fitness Workout #178

Day 85/112 

INTENSITY:
4 Rounds:
5 Push Press  (95/65)
20 Front Squats (95/65)
400m Run

RESET:
2 rounds of:
3 Turkish Get-Ups
5 weighted push-ups
25 calorie row

Chipper Fitness Workout #160

Day 54/112

INTENSITY:
For Time
30 Push-Press (95/65)
100 Double Unders
20 Wall Balls
50 Double Unders
10 KB Swings (1.5p / 1p)

RESET:
2 Rounds
50' Spiderman Lunge
10 GHD Sit-Ups
250m Row

Danny Hero Fitness Workout #140

Day 24/ 112

INTENSITY:
Danny
Max rounds in 20 minutes
30 Box jumps (24/20)
20 Push press (115/75)
30 Pull-ups

RESET:
2 Rounds of:
20 PVC Pass Throughs
60s PVC Shoulder Extensions (pipe out in front, drop your head through your shoulders)
250m Row (nice and easy)

Double Under Fitness Workout #129

Day 9/112

INTENSITY:
5 Rounds for time of:
15 Double Unders
12 Knees to Elbows
9 Push-Press (95/65)

RESET:
2 Rounds of:
2 Skin the Cat
4 Strict Pull-Ups
6 Goblet Squats
20 Pass Throughs

Bear Complex Fitness Workout #115

Day 43/58

INTENSITY:
The Bear Complex
7 Sets of the Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 Rounds (no time component)
Do NOT set the bar down during the 7-set sequence.
Rest no more than 3 minutes between rounds

Penalty: 5 burpees for each time you have to drop the bar during any 7-set sequence.

RESET:
30 Reps in any order of each of the following:
Barbell Roll-Out
Push-Up
Barbell Good Mornings (45/35)
Samson Lunge

Filthy Fifty Fitness Workout #92

Day 10/58

Pretty much you in about 30 minutes

INTENSITY:

Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!

Kettlebell Fitness Workout #58

Day 82/112

INTENSITY:
AMRAP, 12 Minutes
5 KB Push Press Left arm (1.5p / 1p)
5 KB Push Press Right arm
15 Kettlebell Swings
20 AbMat Sit-ups

RESET:
2 Rounds
12 Spiderman Lunge and Hold 6s
Max L-Sit

Two'fer Fitness Workout #49

Day 70/112

INTENSITY:

5 Rounds for time of:
2-for-1 Wall Balls, 15 Reps
12 Knees to Elbow
9 Push-Press (95/65)
6 Bar Facing Burpees

RESET:
50' Broad Jump
60s Right Side Spiderman Lunge and hold
60s Left Side Spiderman Lunge and hold
50' Bear Crawl

HOMEWORK
Mobility WOD# 142 - WORK YOUR IT BAND!!!
http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip.html

Sumo Deadlift High Pull Fitness Workout #37

Day 50/112

INTENSITY:
AMRAP, 12 Minutes
10 Sumo-Deadlift High-Pull (95/65)
10 Push-Press (95/65)
10 Overhead Squat (95/65)

RESET:
For 10 Minutes work on:
L-Sit;

If you have a good L-Sit, go 2 rounds for max time.

The Bear Complex - Fitness Workout #3

Phase 1 - Day 3/112

INTENSITY:
For Time:
The Bear
5 Rounds of:
  7 Sets of the following sequence (75/45)
  (watch the video for clarification).
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

RESET:
For Quality
 2 Rounds of

Week 4, Phase 1

Week 4, Phase 1
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 60-65% 1RM (1 Rep Max)

Monday:Push Press / 2 Pull-Ups, 5 Push-Ups
Tuesday:Rest Day
Wednesday:OHS / 5 K2E
Thursday:Clean / 5 Ring Rows, 10 Hollow Rck
Friday:SDHP / 5 Dips, 6 Jump Squats
Saturday:Rest Day
Sunday:Front Squat / 15 Hollow Rocks

The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press

09 NOV 2012 - Burpees and Push-Press

CrossFit and the Push-Press

INTENSITY:
Burpees: 10-9-8-7-6-5-4-3-2-1
Push Press (115/75): 1-2-3-4-5-6-7-8-9-10

RESET:
10 Suspended Lat Extensions
20 Samson Lunges
40 Bear Crawl Steps
60s Cobra Pose

19 OCT 2012 - Heavy Push Press

Kate "Killer" Rawlings lifting a fire hydrant

INTENSITY:
Rest Day

RESET:
Run 1 Mile
Then find something heavy, awkward and unwieldy - lift it 20 times (preferably something you can lift to shoulder level) 

22 JUL 2012 - Max Reps each of KB Push Press and Toes to Bar

HEAVY:
Overhead Squat
Between each set perform:<BR>
7 KB Swings (1.5p / 1p)
5 Goblet Squats (1.5p / 1p)

INTENSITY:
Complete 5 rounds:
1 Minute - Max Reps 2 Arm KB Push Press - 1.5 pood
1 Minute - Max Reps Strict Toes to Bar

Post total reps to comments for your score.

RESET:
3 Rounds of:
10 Hollow Rock
60s Plow Pose
60s Cobra Pose

25 JUN 2012 - Kettlebell Swing and HSPU

HEAVY:
Push-Press
Between each set perform:
7 Push-Ups
14 Double Unders

INTENSITY:
10 KB Swings (1.5p/1p)
1 HSPU
9 KB Swings
2 HSPU
8 KB Swings
3 HSPU
7 KB Swings
4 HSPU
6 KB Swings
5 HSPU
5 KB Swings
6 HSPU
4 KB Swings
7 HSPU
3 KB Swings
8 HSPU
2 KB Swings
9 HSPU
1 KB Swings
10 HSPU

RESET:
2 Rounds of:
10 Spiderman Lunges steps
10 Cobra Push-Ups