Thursday, April 17, 2014

Friday 140418

For time:
Run, 800 m
50 Box Jumps, 24/20 in
40 Toes-to-bars
30 Handstand Push-ups
20 Hang Power Cleans, 205/125 lbs

Wednesday, April 16, 2014

Thursday 140417

"Justin"

30-20-10 reps, for time of:
Back Squat, 1x bodyweight
Bench Press, 1x bodyweight
Strict Pull-up

Tuesday, April 15, 2014

Wednesday 140416

Every 1 min for 10 mins:
3 Squat Snatches, 85% 1RM

-- then --

For distance:
Row, 7 mins

-- then --

"Annie"
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)

Monday, April 14, 2014

Tuesday 140415

Shoulder Press 3-3-3, using heaviest weight per set 
Push Press 3-3-3, using heaviest weight per set 
Push Jerk 3-3-3, using heaviest weight per set

-- then--

For time: 
150 Wall Balls, 20/14 lbs 

Complete 1 Burpee every time you stop your Wall Balls.  Accumulate the Burpees every time you stop where you complete 1 Burpee the first time you stop, 2 the second, 3 the third, etc.

Sunday, April 13, 2014

Monday 140414

3 rounds for time of:
7 Muscle-ups
14 Thrusters, 115/75 lbs
21 GHD Sit-ups

Thursday, April 10, 2014

Friday 140411

4 rounds for time of:
5 Power Cleans, 135/95 lbs
5 Front Squats, 135/95 lbs
5 Jerks, 135/95 lbs
5 Muscle Ups

Wednesday, April 9, 2014

Thursday 140410

Every 3 mins for 30 mins do:
Run, 400 m
15 Push-ups

Tuesday, April 8, 2014

Wednesday 140409

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 275/155 lbs
10 Pull-ups
15 Air Squats
20 Double Unders

Monday, April 7, 2014

Tuesday 140408

Tabata Wall Ball, 20 lbs, 10 ft
Tabata Sumo Deadlift High Pull, 75 lbs
Tabata Box Jump, 20 in
Tabata Push Press, 75 lbs
Tabata Row (calories)

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

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.  The score is the total of the scores from the five stations. Post total reps and reps per round.

Sunday, April 6, 2014

Monday 140407

Complete as many rounds as possible in 15 mins of:
3 Handstand Push-ups
6 Power Snatches, 115/75 lbs
9 Overhead Squats, 115/75 lbs