Author Archive

Thursday January 8th

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6 x 2 Minute Intervals (1 min rest between each interval)

 

Alternate between:

 

Interval 1: 15 Front rack lunges(95/65), then max cal row

 

Interval 2: 15 front rack lunges, then max pull ups (kipping,strict, or L-Pull ups)

jim carey

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Wednesday January 7th

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Deadlift

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

 

21 Sumo Deadlift High Pulls (95/65#)

10 Strict HSPU

 

15 Sumo Deadlift High Pulls

10 Strict HSPU

 

9 Sumo Deadlift High Pulls

10 Strict HSPU

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Tuesday January 6th

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For Time:

5 Power Snatch

10 OHS

15 Burpees

20 Pull Ups

25 V-ups

30 Box Jumps(24/20)

25 V-ups

20 Pull Ups

15 Burpees

10 OHS

5 Hang Power Snatch

 

**Compare your results to July 22, 2014!!**

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Friday January 2nd

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

On a 10 minute clock:

 Complete 4 Rounds of 6 Back Squats, 12 Box Jumps (24/20),

 

Then Row Max Distance with remaining time

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Wednesday December 31

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

 

Pull Ups 2,4,6,8,10,8,6,4,2

KB Swings (70/53) 8,8,8,8,8,8,8,8,8

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Tuesday December 30

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jakced santa

EVERY 90 Seconds for 8 Cycles:

3 Full (squat) Cleans (AHAP)

8 Burpees

-3 min rest-

Then surprise cashout!!

 

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Monday, December 29

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One minute on, one minute off for 20 minutes:

Interval 1: 1 min Amrap of: 5 bent over BB rows, 5 Push Press (115/75)

Interval 2: 1 min max cal row

 

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Friday October 3

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Deadlifts 6,4,4 @ 75,80,85%

 

3 RFT:

30 cal row

20 wall ball

10 deadlifts (225/155)

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Thursday October 2

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100-80-60-40-20 Double Unders

 

100M Farmers Carry, 2 Rope climbs between each completed set of double unders

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Wednesday Oct 1st 2014

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EMOM x 18 minutes

Minute 1 : BB complex –

5 Bent-over Rows,

4 Hang Power Cleans,

3 Thrusters

Minute 2: 12 Burpees

Minute 3: 12 KTE

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Tuesday September 30

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Strict Press 6,4,4 @ 75,80,85%

5 RFT

5 Hspu

10 box jumps

15 ball slams

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Monday September 29

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3 Intervals, each for time of “EVA”

 

800 meter run

30 KB Swings (70/53)

30 Pull Ups

*Rest 2-3 minutes between completed rounds

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Friday September 26

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Bench Press 6,4,4 @ 75, 80, 85% of 1RM

 

5 Rounds of:

12 Jumping Lunges

200M Sprint

12 Ring Dips

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Thursday September 25

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12 Intervals – 1 minute of work, 30 seconds recovery

 

Interval 1:  8 Lateral Burpees to Plate, then max reps of plate GTO

 

Interval 2: 8 Lateral Burpees to plate, then max reps DB Bent Over Rows

 

Interval 3: 8 Lateral Burpees to plate, then max reps V-ups

 

Rotate through intervals for a total of 4 Rounds

 

You’re welcome ;)

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Wednesday September 25

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Back Squat 6,4,4 @ 75, 80, 85%

 

21-15-9

Back Squat

KB Swings (70/53)

Box Jumps

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