Thursday, May 28, 2015

Friday 150529

Snatch
In 10 minutes, build to a heavy single.

--Then--

9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch, 115/75 lbs
Handstand Push-up

Box Jump, 30/24 in

Wednesday, May 27, 2015

Thursday 150528

For time:
Run, 400 m
Walking Lunge, 200 m
Run, 400 m

Walking Lunge, 200 m

Tuesday, May 26, 2015

Wednesday 150527

Shoulder Press 1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5 
using heaviest weight per set
--Then--

For Time: 
30 Bench Presses 
135 lbs 100 Pull Up (Commando)s 
 Post total time.

Monday, May 25, 2015

Tuesday 150526

Every 1 min for 20 mins, alternating between:
3 Squat Cleans, 80% 1RM

10 Lateral Burpee (Over Barbell)s

Sunday, May 24, 2015

Monday 150525

Brenton
5 rounds for time of:
Bear Crawl, 100 ft
Standing Broad Jump, 100 ft

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Thursday, May 21, 2015

Friday 150522

Murph
 
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
 
20 lbs vest optional

Wednesday, May 20, 2015

Thursday 150521

Pause Front Squat

2-2-2-2-2-2

using heaviest weight per set

--Then--

In 11 mins do:
200 Double Unders
then in the remaining time, AMRAP of:
20 Ball Slams, 50/30 lbs
40 Double Unders

Tuesday, May 19, 2015

Wednesday 150520

Each for time:
Row:

5x 250 m

Rest 1 min between efforts.

--Then--

5 rounds for time of:
9 Box Jumps, 30/24 in
6 Handstand Push Up (At A Deficit)s, 4/2 in
3 Hang Power Cleans, 185/155 lbs

Monday, May 18, 2015

Tuesday 150519

Barbell Good Morning

5-5-5-5-5

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

--Then--

5 rounds for time of:
5 Muscle Ups
10 Overhead Squats, 115 lbs
15 Toes To Bars
20 Sit Up (Ghd)s

Sunday, May 17, 2015

Monday 150518

Split Jerk

1-1-1-1-1

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

--Then--

For time:
30 Kettlebell Swings, 1.5/1 pood
20 Kettlebell Goblet Squats, 1.5/1 pood
10 Alternating Kettlebell Snatches, 1.5/1 pood
10 Kettlebell Goblet Squats, 1.5/1 pood
10 Alternating Kettlebell Snatches, 1.5/1 pood
20 Kettlebell Goblet Squats, 1.5/1 pood
30 Kettlebell Swings, 1.5/1 pood