Wednesday, December 7, 2016

Thursday 161208

Weighted Pull-up 2-2-2-2-2

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

--then--

Each for time:
Run 800 m
Run 400 m
Run 400 m
Run 400 m
Run 200 m
Run 200 m
Run 200 m
Run 200 m
Run 100 m
Run 100 m
Run 100 m

Rest 2 mins between efforts.

Tuesday, December 6, 2016

Wednesday 161207

5 rounds for time of:
Row, 500 m
12 Deadlifts, 155/105 lbs
9 Toes-to-bars
6 Burpee Box Jumps, 24/20 in

Monday, December 5, 2016

Tuesday 161206

As many reps as possible in 3 mins of:
Double Under

--then--

21-15-9 reps, for time of:
Strict Press, 95/65 lbs
GHD Sit-up

Sunday, December 4, 2016

Monday 161205

EMOM for 20 minutes alternating each minute of:
3 Squat Snatches @ 70-80% of your 1RM Snatch
7 Pull-ups

Thursday, December 1, 2016

Friday 161202

Manuel

5 rounds:
Rope Climb, 3 mins
Air Squat, 2 mins
Push-up, 2 mins
1 Run, 400 m, 3 mins

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.
Post reps completed to comments.

Wednesday, November 30, 2016

Thursday 161201

Complete as many rounds as possible in 20 mins of:
Run, 400 m
6 Muscle-ups
10 GHD Sit-ups
Run, 200 m
3 Muscle-ups
10 GHD Sit-ups

Tuesday, November 29, 2016

Wednesday 161130

Front Squat With 3 Second Hold 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
--then--

Complete as many rounds as possible in 7 mins of: 7 Wall Balls, 20/14 lbs 7 Push-up (hand release)s

Monday, November 28, 2016

Tuesday 161129

7 rounds for time of:
6 Power Cleans, 135/85 lbs
3 Push Press, 135/85 lbs
12 Kettlebell Swing (American)s, 53/35 lbs
36 Double Unders

Sunday, November 27, 2016

Monday 161128

For time:
50 Row Calories
50 Handstand Push-ups
50 L Sit Pull Ups
50 Sumo Deadlift High-pulls, 95/65 lbs
50 Inverted Burpees
50 Toes-to-bars
50 Row Calories

Friday, November 25, 2016