Wednesday, October 1, 2014

Thursday 141002

Hang Power Snatch 2-2-2-2-2

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

—Then—


10x AMRAP 1 min: Snatches and Double Unders
For 10 cycles:
AMRAP in 1 min of:
1 Snatch, 80% 1RM

100 Double Unders

Tuesday, September 30, 2014

Wednesday 141001

Max Double Unders : Max Set
A single set of Max Double Unders for max reps.

—Then—

Morrison
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in

Kettlebell Swing, 1.5/1 pood

Monday, September 29, 2014

Tuesday 140930

Hang Power Clean : 1 Rep Max
Find your Hang Power Clean 1 Rep Max.

—Then—

5 rounds for time of:

6 Power Cleans, 185 lbs
10 Ring Dips

Run, 200 m

Sunday, September 28, 2014

Monday 140929

Front Squat Pause 5-5-3-3-1

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

--Then--

For time:
1 Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s
1 Walking Lunge, 100 ft
6 Pull-ups

6 Sit-up (abmat)s

Thursday, September 25, 2014

Friday 140926

For time:
100 Double Unders
12 Power Cleans, 155 lbs
24 Box Jump (24 In.)s
12 Ball Slams, 50/30 lbs
24 Pull Up (Commando)s
12 Push Press, 115 lbs
24 GHD Sit-ups
12 Deadlifts, 225 lbs
Kettlebell Farmer's Walk, 2/1.5 pood, 100 m

Wednesday, September 24, 2014

Thursday 140925

Plank Hold : Max Hold
A single Plank Hold hold for max time.
 
--Then--
 
For time:
20 Kettlebell Snatches, 1.5/1 pood
30 Push-up (hand release)s
40 AbMat Sit-ups
18 Kettlebell Snatches, 1.5/1 pood
30 Push-up (hand release)s
40 AbMat Sit-ups 16 Kettlebell Snatches, 1.5/1 pood
30 Push-up (hand release)s
40 AbMat Sit-ups
14 Kettlebell Snatches, 1.5/1 pood
30 Push-up (hand release)s
40 AbMat Sit-ups
12 Kettlebell Snatches, 1.5/1 pood
30 Push-up (hand release)s
40 AbMat Sit-ups

Tuesday, September 23, 2014

Wednesday 140924

AMRAP 12 mins: Back Squats, Handstand Push-ups and Rope Climbs

Complete as many rounds as possible in 12 mins of:
12 Back Squats, 135 lbs
10 Handstand Push-ups

Rope Climb, 15 ft

Monday, September 22, 2014

Tuesday 140923

Overhead Barbell Lunge Step 4-4-4-4

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

Switch legs each rep, take weight from the rack.

—Then—

3 RFT: Split Snatches, Bar Muscle Ups and Rows
3 rounds for time of:
8 Split Snatches, 115 lbs
7 Bar Muscle Ups

Row, 500 m

Sunday, September 21, 2014

Monday 140922

Ring dip (weighted)

3-3-3-3-3

--Then--

Every 3 minutes for 30 minutes:

400 m run
10 Kettle bell swings 1.5/1 Pood

If unable to complete a round sit out that round and join in on the next round.

Thursday, September 18, 2014

Friday 140919

"Best friends"

For time:
Partner barbell shoulder carry, 225 lbs. 100 m
20 partner hop overs
30 partner pistols
40 partner deadlifts, 225
50 partner wall ball throws 10ft apart
60 partner plank push ups
Partner med ball over shoulder shuffle pass, 400 m.

Partner hop overs will alternate team mates each rep.
Partner pistols will be performed with like hands gripped together.
Partner plank push ups will be performed with each member placing their feet on partners back.