Wednesday, September 20, 2017

Thursday 170921

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


Post time to comments, or find a partner and complete 2017 Team Series event 1 and log your score to the leaderboard.

Wednesday 170920

6 rounds for time of:
7 Strict Ring Dips
7 Strict Push Ups

--then--

21-15-9 reps, for time of:
Box Jump, 24 in
Power Snatch, 75 lbs

Chest to Bar Pull Up

Monday, September 18, 2017

Tuesday 170919

Kettlebell Overhead Lunge 6-6-6-6

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

--then--

For 2 cycles:
AMRAP in 6 mins of:
10 Row Calories
5 Handstand Push-ups
10 Back Squats, 135/95 lbs

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

Sunday, September 17, 2017

Monday 170918

3 rounds for time of:
5 Power Cleans, 155/105 lbs
10 Toes To Bars
Sprint, 200 m
5 Power Cleans, 155/105 lbs
10 Toes To Bars
Sprint, 200 m

Rest 1 min

Thursday, September 14, 2017

Friday 170915

Overhead Squat 3-3-3

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

--then--

5 rounds for time of:
50 Air Squats
35 AbMat Sit-ups

25 Hand Release Push-Ups

Wednesday, September 13, 2017

Thursday 170914

5 Front Squats, 95/65 lbs

Every 1 min for as long as you are able....


Every 5 minutes add 30/20 lbs as long as you are able to....

Mark and note your finishing weight and time.

Wednesday 170914

2 RFT: Toes To Rings, High Hang Cleans, Burpees and 2 more
2 rounds for time of:
30 Toes To Rings
30 High Hang Cleans, 95/65 lbs
30 Burpees
Handstand Push-up
30 Deadlifts, 95/65 lbs


Monday, September 11, 2017

Thursday 170914

5 Front Squats, 95/65 lbs

Every 1 min for 20 mins.

Every 5 minutes add 30/20 lbs as long as you are able to....

Mark and note your finishing weight and time.

Wednesday 170913

2 rounds for time of:
30 Toes To Rings
30 High Hang Cleans, 95/65 lbs
30 Burpees
Handstand Push-up

30 Deadlifts, 95/65 lbs

Tuesday 170912

Tabata Hollow Body Hold
Tabata V-Up
Tabata Superman  Hold

The Tabata interval is 10 secs of work followed
by 20 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

--then--

Every 1 min for 24 mins, alternating between:
12 Burpees
10 Kettlebell Snatch + Press, 35/25 lbs

12 Jumping Split Lunges