Monday, April 24, 2017

Tuesday 170425

Front Squat 5-5-5

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

--then--

Tabata Wall Ball, 20/14 lbs
Tabata Push-up
Tabata Box Jump, 20/16 in
Tabata GHD Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

Sunday, April 23, 2017

Monday 170424

21-15-9 reps, for time of:
Shoulder-to-Overhead, 135/95 lbs

Chest-to-bar Pull-up

Thursday, April 20, 2017

Friday 170421

For time:
100 Dumbbell Snatches, 50/35 lbs
80 Row Calories
60 Bar Facing Burpees

40 Muscle-ups

20 minute time cap

Thursday 170420

Box Squat 2-2-2-2-2-2-2

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

--then--

Annie

50-40-30-20-10 reps, for time of:
Double Under

AbMat Sit-up

Tuesday, April 18, 2017

Wednesday 170419

Nate

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

8 Kettlebell Swings, 2/1.5 pood

Monday, April 17, 2017

Tuesday 170418

With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes). 
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.


Continue adding 20 lb. every 5 minutes for as long as you are able.  Post total number of reps completed.  

Friday, April 14, 2017

Friday 170414

As many reps as possible in 5 mins of:
Burpee Over Partner

--then--

Every 1 min for 20 mins, alternating between:
2 Squat Cleans + 1 Jerk, pick load

Max Effort Strict Pull Up

Wednesday, April 12, 2017

Thursday 170413

In 16 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
15 Ball Slams, 50/30 lbs
20 Wall Balls

25 Kettlebell Swings, 35/25 lbs

Tuesday, April 11, 2017

Wednesday 170412

Hang Squat Snatch 1-1-1-1-1-1-1

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

--then--

21-15-9 reps, for time of:
Snatch, 95/65 lbs

Ring Dip

Monday, April 10, 2017

Tuesday 170411

5 rounds for time of:
Run, 400 m
30 Double Unders
5 Strict Handstand Push-ups