Author Archive

Friday, Dec 20th, 2013

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5 Rds :

12 Pullups

15 KB Swings

400 M Run

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Thursday, Dec 19th, 2013

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Strength: Bench Press

8 @ 70%, 6 @ 75%, 6 @ 80%

 

10 Min AMRAP

200 M Farmers Carry

12 Ring Pushups

 

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Wednesday, Dec 18th, 2013

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Snatch Skill Work

20 Min EMOM

Odd Minutes: 3 Power Snatches

Even Minutes: 30 Double Unders

 

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Tuesday, Dec 17th, 2013

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Strength: Front Squats

8 @ 70%, 6 @ 75%, 6 @ 80%

 

AMRAP 3 Minutes:

4 Burpees

5 Front Squats

9 Sit Ups

Rest 1 minute

3 Total Rounds

 

 

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Monday, Dec 16th, 2013

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Tabata: 8 Rds of 20 sec work, 10 sec rest of each exercise

Row

Slam Ball

Lunges (pick your poison)

Toes to Bar

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Friday Dec 13th, 2013

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3 rounds for time:

10 Hang Power Cleans (135/95)

10 Front Rack Reverse Lunges  each leg  (135/95)

20 Box Jumps (24/20)

Run 400 meters

 

 

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Thursday Dec 12th, 2013

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Deadlift: 8 @ 70%, 6 @ 75%, 6 @ 80%

“Diane”

21-15-9

Deadlifts 155/225

HSPU

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Wednesday Dec 11th, 2013

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10-1 Ladder

Goblet Squats

C2B Pullups

20 Double Unders between each set

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Tuesday Dec 10th, 2013

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Shoulder Press

8 @ 70%, 6 @ 75%, 6 @ 80%

7 Minute AMRAP

7 Push Press

7 Toes to Bar

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Monday Dec 9, 2013

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22 Min EMOM

Odd minutes: 30 seconds of  Burpees

Even Minutes:30 sec  Row for Calories

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Monday Feb 11th 2012

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Workout of the Day

Front Squat 10@65%, 8@70%, 8@75%

then
Then:
AMRAP 3 minutes
3 Thrusters
6 Burpees
9 Sit Ups
rest 1 minute, repeat for a total of 4 Rds

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