Sunday, August 28, 2016

Monday 160829

Complete as many rounds as possible in 10 mins of: 

5 Toes-to-bars 

10 Push-ups 

15 Air Squats


Thursday, August 25, 2016

Friday 160826

Ring Dip (Weighted) 
3-3-3-3-3 
 Use the heaviest weight you can for each set. Rest as needed between sets.

--then--

5 rounds for time of: 
15 Wall Balls, 20/14 lbs 
30 AbMat Sit-ups 
Wall Ball Run, 20/14 lbs

Wednesday, August 24, 2016

Thursday 160825

Back Squat (High Bar) 

3-2-2-1 

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

--then--


In 14 mins do: 

30 Overhead Squats, 115/75 lbs 

then in the remaining time, AMRAP of: 

12 Shoulder-to-Overheads, 115/75 lbs 

24 Double Unders


Tuesday, August 23, 2016

Wednesday 160824

Helen

3 rounds for time of: 

Run, 400 m 

21 Kettlebell Swings, 1.5/1 pood 

12 Pull-ups


Monday, August 22, 2016

Tuesday 1608023

4 rounds for time of: 

Row, 250 m 

5 Box Jumps, 36/30 in


--then--

Death By Snatch 

With a continously running clock perform: 

3 Snatches, 45/35 lbs in the first 1:30 

3 Snatches, 45/35 lbs + 10 lbs in the second 1:30 

3 Snatches, 45/35 lbs + 20 lbs in the third 1:30 

... Continuing this for as long as you are able.


Sunday, August 21, 2016

Monday 160822

Tabata 
Hang Power Clean, 75/55 lbs 
Tabata Burpee 
Tabata Handstand Push-up 
Tabata Front Squat, 75/55 lbs 

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.

Thursday, August 18, 2016

Friday 160818

Find your Front Squat 2 Rep Max.


--then-

In 18 mins do: 
Walking Lunge With 
Ball Slam, 50/30 lbs, 200 m 
then in the remaining time, AMRAP of: 
5 Pull-ups 
10 Ball Slams, 50/30 lbs 
15 Box Jumps, 24/20 in 
20 Double Unders

Thursday 160819

Practice for 10 minutes 

Handstand 

Handstand Walk 

Handstand hold

This is not a timed workout.


--then--

Each for time: 

Run 400 m 

Run 400 m 

Run 400 m 

Run 200 m 

Run 200 m 

Run 400 m 

Rest 2 mins between efforts.



Wednesday, August 17, 2016

Wednesday 160818

4 rounds for time of: 

Row Calories, 2 mins 

4 Squat Clean & Split Jerks, 185/115 lbs 

8 Toes-to-bars


Monday, August 15, 2016

Tuesday 160816

Snatch Balance 
1-1-1-1-1 
 Use the heaviest weight you can for each set. Rest as needed between sets.

--then--

Every 1 min for 16 mins, alternating between: 
20 Thrusters, 45 lbs 
20 Push-ups