Archive for April, 2014

Thursday, May 1, 2014

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Strength: Deadlift 10,8,8

@65, 70, 75% of 1RM

For time:

“Christine”

3 Rounds of

500m row

12 Bodyweight Deadlifts

21 Box Jumps

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Wednesday, April 30, 2014

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Strength: Shoulder Press 10,8,8

@65, 70, 75% of 1RM

For time:

10-9-8-7-6-5-4-3-2-1

Pull Ups

Burpees

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Tuesday, April 29, 2014

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“Snatchin’ Chief”

Max rounds in 3 minutes of:

3 Power Snatches (95/65)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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Monday, April 28, 2014

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2 mins max reps of the following exercises:

KB Swing

Wall Ball

AbMat Sit Up

Row (Calorie)

-2 mins rest-

90 seconds max reps of the 4 exercises

-2 mins rest-

1 min max reps of the 4 exercises

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Friday, April 25, 2014

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6 rounds:

6 HSPU (sub 3 negatives, 2 wall walks or 8 heavy DB strict press)

8 Pull Ups

12 Pistols (6 each leg)

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Thursday, April 24, 2014

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In teams of 2:

2-3 rounds:

One partner runs 800m while the other partner completes AMRAP of:

20 Walking Lunges

10 Burpees

Each partner will run 2-3 times and complete the AMRAP 2-3 times.

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Wednesday, April 23, 2014

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1 round unbroken (if possible):

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rest 2-3 minutes

Repeat for a total of 5 rounds

▪ Goal is to perform all 27 reps unbroken with as much weight as possible

▪ If you are successful, you MUST increase weight on the next set

* If you fail, finish the set and attempt the same weight on the next set

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Tuesday, April 22, 2014

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Strength Work:

EMOM 10 min:

Odd minutes: 30 seconds max effort strict pull ups

Even minutes: 30-45 sec planks, V-holds, or superman holds or hollow rock

Then:

Tabata

Row

Single Arm KB Swings

Ab Mat Sit Ups

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Monday, April 21, 2014

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Every four minutes, for a total of six sets, complete the following as quickly as possible:

5 Front squats (approximately 70-75% of 1RM)

7 Toes to Bar

Sprint 200 Meters

Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.

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Friday, 18 April 2014

Posted by:

 

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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Thursday, 17 April 2014

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Strength: Bench Press –  8,6,6 @ 70, 75, 80%

For Time:

250m row

20 pushups

10 V-Ups

50 double unders

20 pushups

10 V-Ups

250m row

20 pushups

10 V-Ups

50 double unders

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Friday, 17 April 2014

Posted by:

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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Tuesday, 15 April 2014

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Strength: Front Squat 8,6,6 @ 70, 75, 80%

Every minute on the minute for 10 minutes:

Odd: 5 Front Squats (70-75% 1RM)

Even: Max Ring Dips

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Monday, 14 April 2014

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5, then 7, then 3 minute AMRAP:

200m Run

15 Up and Over Box Jumps (24”/20”)

10 Knees to Elbow

Rest 2 minutes between AMRAPS

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Friday, 18 April 2014

Posted by:

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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