Sunday, August 30, 2015

Monday 150831

Back Extension Static Holds 4x5

Rest as needed between sets.

--Then--

Every 1 min for 14 mins, alternating between:
35 Double Unders

5 Hang Squat Snatches, 50% 1RM

Thursday, August 27, 2015

Friday 150828

For time:
Row, 1500 m
-- then --
5 rounds of:
15 Push Press, 95/65 lbs
10 Ball Slams, 50/30 lbs

Run (Slam Ball), 50/30 lbs, 200 m

Wednesday, August 26, 2015

Thursday 150827

Front Squat (Pause) 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

27-21-15-9 reps, for time of:
Wall Ball, 20/14 lbs

Chest-to-bar Pull-up

Tuesday, August 25, 2015

Wednesday 150826

Banded Good Mornings 3x15

Rest as needed between sets.

--Then--

Every 1:30 for 15 mins do:
4 Snatch Grip Deadlifts, 65% 1RM

24 Double Unders

Monday, August 24, 2015

Tuesday 150825

Complete as many rounds as possible in 20 mins of:
Rope Climb, 15 ft
2 Clean & Jerks, 145 lbs
3 Handstand Push-ups
4 Pull-ups
5 Burpees
6 Kettlebell Swings, 53 lbs
7 Box Jump (24 In.)s
8 Kb Oh Walking Lunges, 53 lbs
9 AbMat Sit-ups
10 Push-ups
11 Goblet Squats, 53 lbs

12 Toes-to-bars

Sunday, August 23, 2015

Monday 150824

Overhead Squat (Bottom Pause) 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

Nancy
5 rounds for time of:
Run, 400 m

15 Overhead Squats, 95/65 lbs

Thursday, August 20, 2015

Friday 150821

For time:
24 Ground To Overheads, 135/95 lbs
24 Front Rack Lunges, 135/95 lbs
24 Deadlifts, 135/95 lbs
24 Push Press, 135/95 lbs
24 Front Squats, 135/95 lbs
24 Handstand Push-ups
24 Pull-ups
24 Pistols
24 Push-up (hand release)s
24 Hollow Rocks
24 Toes-to-bars
24 Cleans, 135/95 lbs


Team up and split the work with one partner moving at a time, if completing solo split reps for each movement in half.

Wednesday, August 19, 2015

Thursday 150820

Find your Weighted Chest-to-bar Pull-up 1 Rep Max.

--Then--

Jerry
For time:
Run, 1 mi
Row, 2000 m

Run, 1 mi

Tuesday, August 18, 2015

Wednesday 150819

Power Snatch + Snatch Grip Push Press + Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

For 6 cycles:
AMRAP in 2 mins of:
7 Push Press, 115/85 lbs
7 Front Squats, 115/85 lbs
10 AbMat Sit-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Monday, August 17, 2015

Tuesday 150818

For time:
100 Double Unders
5 Clean & Jerks, 205/135 lbs
75 Double Unders
5 Clean & Jerks, 185/125 lbs
50 Double Unders

5 Clean & Jerks, 165/115 lbs