Author Archive

Friday, 23 January 2015

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Skill Work: OHS

15 Minute AMRAP

Ascending Ladder beginning with 2 C2B Pull-ups and 1 OHS (75/55)

So…2-1, 4-2, 6-3, etc

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Thursday, 22 January 2015

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

For Time:

Cash In: 1000 M Row

5 Rounds:

10 Push-Ups (Hand release)

15 Deadlifts (185/135)

Cash Out: 500 M Row

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Wednesday, 21 January 2015

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Skill Work: Double Unders

EMOM for 16 Min….

Even: 25 Double Unders

Odd: 5 T2B + 10 Slamball

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Tuesday, 20 January 2015

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Strength: Strict Press – 6 @ 75%, 4 @ 80%, 4 @85%

8 min AMRAP

3 Power Clean, 3 Push Press (115/75)

2 Power Clean, 2 Push Press

1 Power Clean, 1 Push Press

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Monday, 19 January 2015

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For Time:

30 Ab Mat Sit-Ups

21 KBS (53/35)

21 Box Jumps (24/20)

30 Ab Mat Sit-Ups

18 KBS

18 Box Jumps

30 Ab Mat Sit-Ups

15 KBS

15 Box Jumps

30 Ab Mat Sit-Ups

12 KBS

12 Box Jumps

30 Ab Mat Sit-Ups

9 KBS

9 Box Jumps

30 Ab Mat Sit-Ups

6 KBS

6 Box Jumps

30 Ab Mat Sit-Ups

3 KBS

3 Box Jumps

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Friday, 16 January 2015

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For Time:

21-18-15-12-9-6-3

Power Clean (95/65)

Ab Mat Sit-Up

Wallball (20/14)

 

HAPPY FRIDAY!

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Thursday, 15 January 2015

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Strength: Bench Press – 6 @ 75%, 4 @ 80%, 4 @85%

4 Min AMRAP

7 Hand Release Push Ups

10 Box Jumps (24/20)

1 Min Rest

4 Min AMRAP

7 Ring Dips

10 Jumping Lunges (5/leg)

1 Min Rest

4 Min AMRAP

10 One Arm DB Press (5/arm)

20 Double Unders

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Wednesday, 14 January 2015

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Strength: Back Squat – 6 @ 75%, 4 @ 80%, 4 @85%

Then, for time:

300M Row

25 Front Squats (115/75)

300M Row

20 Front Squats

300M Row

15 Front Squats

300M Row

10 Front Squats

300 M Row

5 Front Squats

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Tuesday, 13 January 2015

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Skill Work: Push Jerk

6 Rounds for Time:

3 Push Jerk (165/115)

6 Burpees

9 Toes to Bar

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Monday, 12 January 2015

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10 Rounds for time:

10 Goblet Squats – AHAP (70/53#)

Then, pick your pull poison-

Either 3 Muscle Ups, 4 L-Pull Ups, 5 C2B Pull-ups, 6 Dead Hang Pull Ups, 7 Kipping Pull Ups, or 8 Ring Rows

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Friday, 8 August 2014

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For Time:

500M Row

50 Wallball (20/14)

400M Row

40 Wallball

300M Row

30 Wallball

200M Row

20 Wallball

100M Row

10 Wallball

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Thursday, 7 August 2014

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Strength: 1 RM Deadlift

7 Rounds:

In one minute complete 5 deadlifts (75% of 1 RM), in remaining time perform as many box jumps (24/20) as possible.

Rest one minute between rounds.

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Wednesday, 6 August 2014

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4 Min AMRAP

5 Push Up

5 Pull Up

- 2 Min Rest -

4 Min AMRAP

1 “Suicide” run

8 KTE

- 2 Min Rest -

4 Min AMRAP

10 Step Back Lunges

10 Slamball (15/10)

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Tuesday, 5 August 2014

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Strength: 1 RM Strict Press

 

Then, for time…

Grace:

30 Clean & Jerks (135/95)

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Monday, 4 August 2014

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For Time:

10 Pull-ups

20 Sledge Strikes

30 Ab-Mat Sit-ups

40 Double Unders

50 Air Squats

800M Run

50 Air Squats

40 Double Unders

30 Ab-Mat Sit-ups

20 Sledge Strikes

10 Pull-ups

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