Press
3-3-3
~REST~
5 Rounds
15 KB Swings (1.5/1)
10 Burpees
Stop and complete 3 Power cleans (135/95) on the minute every minute.
Wednesday, April 13, 2011
Tuesday, April 12, 2011
Monday, April 11, 2011
Saturday, April 9, 2011
Tuesday, April 5, 2011
Tuesday April 5, 2011
Deadlift
5-5-5-5-5
~REST~
AMRAP 6 minutes
10 Ring Rows
10 Burpees
(start on either movement)
5-5-5-5-5
~REST~
AMRAP 6 minutes
10 Ring Rows
10 Burpees
(start on either movement)
Monday, April 4, 2011
Sunday, April 3, 2011
Monday March 28, 2011
3 Rounds
Max reps Back Squats (BW) in 2 mins.
Max reps Double Unders in 2 mins.
Rest 1 minute between rounds.
~REST~
50 GHD Back Extensions at your own pace.
Max reps Back Squats (BW) in 2 mins.
Max reps Double Unders in 2 mins.
Rest 1 minute between rounds.
~REST~
50 GHD Back Extensions at your own pace.
Thursday March 24, 2011
Power Snatch
3-3-2-2-1
~REST~
One minute on, one minute off of 30 KB Swings (1.5/1) for 10 minutes.
If you do not get 30 KB Swings in 1 minute then complete a 1000m Row.
3-3-2-2-1
~REST~
One minute on, one minute off of 30 KB Swings (1.5/1) for 10 minutes.
If you do not get 30 KB Swings in 1 minute then complete a 1000m Row.
Tuesday March 22, 2011
3 Rounds
1 round consists of:
In 5 min, complete 10 Power Cleans (135/75), then AMRAP 5 Ring Dips, 10 Pushups, 15 Situps. Total workout will be 15 minutes, and your score is as many rounds of the AMRAP you completed in total.
1 round consists of:
In 5 min, complete 10 Power Cleans (135/75), then AMRAP 5 Ring Dips, 10 Pushups, 15 Situps. Total workout will be 15 minutes, and your score is as many rounds of the AMRAP you completed in total.
Saturday March 26, 2011
“Josh”
21 Overhead Squats (95/65)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
21 Overhead Squats (95/65)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
Sunday March 13, 2011
30 Box jumps (24/20)
25 Pushups
20 Wallballs (20/12)
15 Ring Rows
800m run
15 Ring Rows
20 Wallballs
25 Pushups
30 Box jumps
25 Pushups
20 Wallballs (20/12)
15 Ring Rows
800m run
15 Ring Rows
20 Wallballs
25 Pushups
30 Box jumps
Monday February 28, 2011
5 Rounds
1 minute Overhead Squats (95/65)
1 minute Ring Dips
1 minute rest
Post total reps to comments.
1 minute Overhead Squats (95/65)
1 minute Ring Dips
1 minute rest
Post total reps to comments.
Sunday February 27, 2011
3 Rounds
60 seconds max. reps Deadlifts (185/135)
Rest 60 seconds
60 seconds max. reps Sit Ups
Rest 60 seconds
60 seconds max. reps Lateral Jump Burpees (over bar)
Rest 60 seconds
60 seconds max. reps Deadlifts (185/135)
Rest 60 seconds
60 seconds max. reps Sit Ups
Rest 60 seconds
60 seconds max. reps Lateral Jump Burpees (over bar)
Rest 60 seconds
Tuesday February 22, 2011
Back Squat
5-5-3-3-1
~REST~
4 Rounds
10 One Arm KB Snatch (1.5/1)
10 Slapping Push Ups
5-5-3-3-1
~REST~
4 Rounds
10 One Arm KB Snatch (1.5/1)
10 Slapping Push Ups
Monday February 21, 2011
AMRAP 20 minutes
1 Burpee
2 Deadlifts (135/95)
3 Power Clean (135/95)
4 Pull Ups
5 Ring Dips
1 Burpee
2 Deadlifts (135/95)
3 Power Clean (135/95)
4 Pull Ups
5 Ring Dips
Wednesday February 9, 2011
Front Squat
5-5-3-3-1-1
~REST~
30 GHD Sit Ups
30 GHD Hip Extensions
(No Time Component)
5-5-3-3-1-1
~REST~
30 GHD Sit Ups
30 GHD Hip Extensions
(No Time Component)
Thursday February 10, 2011
On the minute every minute for as long as you can complete:
5 Push Presses (95/65)
10 Box Jumps (24/20)
5 Push Presses (95/65)
10 Box Jumps (24/20)
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