Author Archive

Friday, 3 May 2013

Posted by:

For Time:

“Jackie”

1000m Row
50 Thrusters (45/33)
30 Pull-ups

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0

Friday, 26 April

Posted by:

For time:
500m Row
40 Lateral burpees
30 Pullups
20 Push Jerk (155/105)
100 Double unders (3:1)

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0

Thursday, 25 April

Posted by:

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

For time:
“Karen”
150 Wallballs

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0

Wednesday, 24 April

Posted by:

Snatch skill work

5 Snatch
10 TTB
200m run
5 rounds

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0

Tuesday, 23 April

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

10 DB Pushups
20 Seated side twists
30 Mountain climbers
12 min AMRAP

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0

Monday, 22 April

Posted by:

Pistol/deck squat and MU skill/progression focus (10 mins)

400m sprint
then
12 Box Jumps (24/20)
10 Pistols (5 ea leg)
8 Pull-ups
5 rounds (21 min cut off)
Optional cash out:
Sets of 10 DUs in 5 mins

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Friday, 19 April

Posted by:

15 Wallball (20/14)
250m Row
10 min AMRAP
2 min rest
12 Wall slams (6 ea side)
15 SDHP (95/65)
10 min AMRAP

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Thursday, 18 April

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

For time:
18 Deadlifts (185/115)
18 KB swings (53/35)
15 Pullups
15 Stepback lunges
12 Deadlifts
12 KB swings
12 Pullups
12 Stepback lunges
15 Deadlifts
15 KB swings
18 Pullups
18 Stepback lunges

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0

Wednesday, 17 April

Posted by:

10 mins of Clean skill work

3 Box jumps (30/24)
then 1 Squat clean (135/85)
15 OMEM

*divide into 3 x 5min segments…increase weight at segment 2 (155/105) and at segment 3 (185/125)

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Tuesday, April 16

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

8 Push Press (95/65)
10 Barbell Rollouts
200m Run
15min AMRAP

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Monday, 15 April

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10 mins of OHS and squat skill work

“Nancy”
15 OHS (95/65)
400m Run
5 rounds

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Friday, January 18, 2013

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Strength: Deadlift, 6,4,4 @ 75, 80, 85%

Run 400m
21 Deadlifts (185/95)
21 Handstand Pushups (6 Wall Walks)
Run 400m
15 Deadlifts
15 Handstand Pushups (4 Wall Walks)
400m Run
9 Deadlifts
9 Handstand Pushups (2 Wall Walks)

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0

Friday, January 4, 2013

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Workout of the Day
Strict Press: 8, 6, 6 @ 70, 75, 80%

then

50 Pullups
35 Push press (115/85)
25 SDHP (115/85)
5 Rope climbs
*complete each exercise in entirety in order

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Thursday, January 3, 2013

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10 Power snatches (115/85)
20 Pushups
250m Row
4 Rounds

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Wednesday, January 2, 2013

Posted by:

Back Squat: 8, 6, 6 @ 70, 75, 80%
then
15min AMRAP
8 Front Squat (95/65)
12 TTB
20 Double Unders (2:1)

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0
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