Thursday, September 18, 2014

Friday 140919

"Best friends"

For time:
Partner barbell shoulder carry, 225 lbs. 100 m
20 partner hop overs
30 partner pistols
40 partner deadlifts, 225
50 partner wall ball throws 10ft apart
60 partner plank push ups
Partner med ball over shoulder shuffle pass, 400 m.

Partner hop overs will alternate team mates each rep.
Partner pistols will be performed with like hands gripped together.
Partner plank push ups will be performed with each member placing their feet on partners back.




Wednesday, September 17, 2014

Thursday 140918

Find your Box Squat 3 Rep Max.

--Then--

Every 1 min for 15 mins do:

3 Overhead Squats, 95 lbs
10 Burpee

Tuesday, September 16, 2014

Wednesday 140917

In 20 minutes do:

30 chest to bar pull ups

then in the remaining time AMRAP of:
Run, 200m
5 ground to overheads, 135
10 ring dips

Monday, September 15, 2014

Tuesday 140916

Box jump: Max Height

A single max effort Box Jump for total height.

--Then--

4 rounds for time:

10 Box jumps (30/24 in)
15 Goblet Lunges (1.5/1 Pood)
20 Kettlebell Goblet Squat, (1.5/1 Pood)
25 Double Unders

Sunday, September 14, 2014

Monday 140915

Daniel

50 Pull-ups Run, 400 m 21 Thrusters, 95 lbs Run, 800 m 21 Thrusters, 95 lbs Run, 400 m 50 Pull-ups

Thursday, September 11, 2014

Friday 140912

Record your best Back Squat 1 Rep Max lift.

-- then --

Complete as many rounds as possible in 7 mins of:
7 Burpee Ball Slams
7 Toes-to-bars

-- or --

For time:
Run, 1 mi
Swim, 300 m
Run, 1 mi
 
If water access is unnavailable substitute with row or bike for 800 m.

Wednesday, September 10, 2014

Thursday 140911

Push Press 2-2-2-2-2

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

--Then--

For time:
10 Muscle Ups
100 Push Press, 75 lbs
Row, 1000 m

Wednesday 140910

Weighted Pull-up 3-3-3-3-3

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

--Then--

For time:
21 Hang Cleans, 135 lbs
9 Kettlebell Swings, 2 pood
20 AbMat Sit-ups
19 Hang Cleans, 135 lbs
12 Kettlebell Swings, 2 pood
20 AbMat Sit-ups
15 Hang Cleans, 135 lbs
15 Kettlebell Swings, 2 pood
20 AbMat Sit-ups
12 Hang Cleans, 135 lbs
19 Kettlebell Swings, 2 pood
20 AbMat Sit-ups
9 Hang Cleans, 135 lbs
21 Kettlebell Swings, 2 pood
20 AbMat Sit-ups

Monday, September 8, 2014

Tuesday 140909

For time:

Run, 800 m
-- then --
7 rounds of:
3 Front Squats, 155 lbs
30 Double Unders
-- then --
Run, 800 m

Sunday, September 7, 2014

Monday 140908

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats