Thursday, June 23, 2016

Friday 160624

For time: 

Walking Lunge, 200 m 

-- then -- 

6 rounds of: 

10 Ring Push-ups 

10 Ball Slams, 50/30 lbs 

10 Handstand Push-ups


Wednesday, June 22, 2016

Thursday 160623

Band Deadlift 

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 8 mins of: 
5 Sub 1:30/500m Pace Row Pulls 
10 Deadlifts, 185/135 lbs

Tuesday, June 21, 2016

Wednesday 160622

Box Squat 

5-5-5 

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


--then--

2 rounds for time of: 

50 Pull-ups 

75 Sit-up (standard)s 

50 Overhead Squats, 75 lbs 

75 Double Unders


Monday, June 20, 2016

Tuesday 160621

For time: 
21 Kettlebell Swings, 70/55 lbs 
21 GHD Sit-ups 
15 Kettlebell Swings, 70/55 lbs 
15 GHD Sit-ups 
9 Kettlebell Swings, 70/55 lbs 
9 GHD Sit-ups 
-- then -- 
Run, 800 m 
-- then -- 
9 Burpees 
9 Wall Balls, 20/14 lbs 
15 Burpees 
15 Wall Balls, 20/14 lbs 
21 Burpees 
21 Wall Balls, 20/14 lbs

Sunday, June 19, 2016

Monday 160620

For time: 
21 Clean & Jerks, 135/95 lbs 
27 Push-ups 
21 Box Jump Overs, 24/20 in 
15 Clean & Jerks, 135/95 lbs 
27 Push-ups 
15 Box Jump Overs, 24/20 in 
9 Clean & Jerks, 135/95 lbs 
27 Push-ups 
9 Box Jump Overs, 24/20 in

Thursday, June 16, 2016

Friday 160617

"Willy"

3 rounds for time of: 

Run, 800 m 

5 Front Squats, 225/155 lbs 

Run, 200 m 

11 Chest-to-bar Pull-ups 

Run, 400 m 

12 Kettlebell Swings, 2/1.5 pood


Wednesday, June 15, 2016

Thursday 160616

Split Jerk 

1-1-1 

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


--then--

Every 1 min for 16 mins, alternating between: 

16 Row Calories 

10 Shoulder-to-Overheads, 115/75 lbs


Wednesday 160616

A single max effort Box Jump for total height.

--then--

50-40-30-20-10 reps, for time of: 
Walking Lunge 
AbMat Sit-up

Monday, June 13, 2016

Tuesday 160614

5 rounds for time of: 
10 Deadlifts, 225/155 lbs 
10 Snatches, 75/55 lbs 
10 Handstand Push-ups 
10 Snatches, 75/55 lbs

Sunday, June 12, 2016

Monday 160613

10 rounds for time of: 

10 Wall Balls, 20/14 lbs 

3 Muscle-ups