Wednesday, July 1, 2015

Thursday 150702

Heavy Single Power Clean
Work your way up in weight until it feels heavy.  Don't shoot for your max.

--Then--

5 rounds for time of:
10 Power Cleans, 135 lbs

15 Wall Balls, 20 lbs

Tuesday, June 30, 2015

Wednesday 150701

Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

Monday, June 29, 2015

Tuesday 150630

7 RFT: Front Squats and Chest to Bar Pull Ups
7 rounds for time of:
7 Front Squats, 165 lbs

7 Chest to Bar Pull Ups

Sunday, June 28, 2015

Monday 150629

Push Press 3-3-3-3-3

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

--Then--

5 rounds for time of:
12 Push Press, 95/65 lbs
10 Barbell Lunges, 95/65 lbs

8 Power Snatches, 95/65 lbs

Thursday, June 25, 2015

Friday 150626

For time:
21 Thrusters, 95/63 lbs
21 Box Jumps, 24/20 in
15 Thrusters, 95/63 lbs
15 Box Jumps, 24/20 in
9 Thrusters, 95/63 lbs
9 Box Jumps, 24/20 in
6 Thrusters, 95/63 lbs
6 Box Jumps, 24/20 in
3 Thrusters, 95/63 lbs
3 Box Jumps, 24/20 in
21 Row (calories)s
21 Double Unders
15 Row (calories)s
15 Double Unders
9 Row (calories)s
9 Double Unders
6 Row (calories)s
6 Double Unders
3 Row (calories)s

3 Double Unders

Wednesday, June 24, 2015

Thursday 150625

Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

Tuesday, June 23, 2015

Wednesday 150624

For time:
Run, 800 m
20 Back Squats, 1x bodyweight
Run, 800 m
10 Back Squats, 1.25x bodyweight
Run, 800 m

5 Back Squats, 1.25x bodyweight

Monday, June 22, 2015

Tuesday 150623

Every 1 min for 5 mins do:
1 Hang Clean, 80% 1RM
6 Burpee (Bar Facing)s

--Then--

Complete as many rounds as possible in 12 mins of:
3 Power Cleans, 185/135 lbs
6 Deadlifts, 185/135 lbs

50 Double Unders

Sunday, June 21, 2015

Monday 150622

Barbara
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats

Rest 3 mins between each round.  

Do not include your rest in the time.

Thursday, June 18, 2015

Friday 150619

Luke
For time:
Run, 400 m
15 Clean & Jerks, 155/115 lbs
Run, 400 m
30 Toes-to-bars
Run, 400 m
45 Wall Balls, 20/14 lbs
Run, 400 m
45 Kettlebell Swings, 53/35 lbs
Run, 400 m
30 Ring Dips
Run, 400 m
15 Weighted Lunges, 155/115 lbs

Run, 400 m