EMOTM 10 Minutes
2 Squat Snatches
4 HSPU
2 Squat Snatches
4 HSPU
“Helen”
3 Rounds
Run 400m
21 KB Swings (53/35)
12 Pullups
3 Rounds
Run 400m
21 KB Swings (53/35)
12 Pullups
Tuesday, July 31, 2012
Monday, July 30, 2012
Monday 30 July 2012
Front Squat 1, 1, 1, 1, 1
Press 3 RM
Press 3 RM
4 Rounds
5 Hang Squat Cleans (155/105)
10 Overhead Plate Lunge (45/25)
15 Push-ups
5 Hang Squat Cleans (155/105)
10 Overhead Plate Lunge (45/25)
15 Push-ups
Sunday, July 29, 2012
Friday, July 27, 2012
Friday 27 July 2012
Power Snatch 2 RM, 5x2 @ 90%
EMOTM 10 Minutes
2 Power Snatch
2 Muscle-up/MU Transition/Rig Dip/Pushup
2 Power Snatch
2 Muscle-up/MU Transition/Rig Dip/Pushup
3 Rounds
10 Burpees
20 Pullups
30 Double Unders
10 Burpees
20 Pullups
30 Double Unders
Thursday 26 July 2012
3 Rounds
AMRAP 3 minutes
3 Deadlift (225/155)
6 DB Push Press (45/30)
9 Box Jump (24/20)
Rest 1 Min
AMRAP 3 minutes
3 Deadlift (225/155)
6 DB Push Press (45/30)
9 Box Jump (24/20)
Rest 1 Min
Tuesday, July 24, 2012
Tuesday 24 July 2012
Deadlift 5 RM
EMOTM 10 minutes
1 Hang Squat Snatch
1 Overhead Squat
4 Toes to Bar
1 Hang Squat Snatch
1 Overhead Squat
4 Toes to Bar
21-15-9
Ring Dips
KB Swing (70/53)
10ft Wall Balls (20/14)
Ring Dips
KB Swing (70/53)
10ft Wall Balls (20/14)
Monday, July 23, 2012
Monday 23 July 2012
Squat 5 RM
Press 1 RM
5 Rounds
1 Minute Plate Ground to Overhead (45/25)
1 Minute Over the Box Jumps (24/20)
Plate must rest fully on the ground between reps. You may not touch the box as you jump over to be rxd.
Press 1 RM
5 Rounds
1 Minute Plate Ground to Overhead (45/25)
1 Minute Over the Box Jumps (24/20)
Plate must rest fully on the ground between reps. You may not touch the box as you jump over to be rxd.
Sunday, July 22, 2012
Friday, July 20, 2012
Wednesday, July 18, 2012
Wednesday 18 July 2012
Press
3-3-3-3-3 (90% of your 5RM)
3-3-3-3-3 (90% of your 5RM)
4 Rounds
15 10ft Unbroken Wallballs (20/14)
10 Unbroken Ring Dips
5 Unbroken Hang Power Snatches (115/80)
15 10ft Unbroken Wallballs (20/14)
10 Unbroken Ring Dips
5 Unbroken Hang Power Snatches (115/80)
Monday, July 16, 2012
Sunday, July 15, 2012
Friday, July 13, 2012
Friday 13 July 2012
Front Squat 5x1 @ 90% of 1 RM
Close Grip Bench 3 RM Power Clean 3 RM, 3x3 @ 90% of 3RM
AMRAP 12 Minutes
5 Deadlift (245/165)
5 Handstand Push-ups
5 Toes to Bar
Close Grip Bench 3 RM Power Clean 3 RM, 3x3 @ 90% of 3RM
AMRAP 12 Minutes
5 Deadlift (245/165)
5 Handstand Push-ups
5 Toes to Bar
Tuesday, July 10, 2012
Tuesday 11 July 2012
Rack Pull 1 RM
*mid shin to lockout
metcon:
7 Muscle ups
10 Alternating 1 Arm DB Snatch (70/50)
15 Games Standard Box Jumps (24/20)
10 Alternating 1 Arm DB Snatch (70/50)
15 Games Standard Box Jumps (24/20)
10 Alternating 1 Arm DB Snatch (70/50)
15 Games Standard Box Jumps (24/20)
7 Muscle ups
50 Double Unders
25 Situps
50 Double Unders
25 Situps
50 Double Unders
25 Situps
7 Muscle ups
metcon:
7 Muscle ups
10 Alternating 1 Arm DB Snatch (70/50)
15 Games Standard Box Jumps (24/20)
10 Alternating 1 Arm DB Snatch (70/50)
15 Games Standard Box Jumps (24/20)
10 Alternating 1 Arm DB Snatch (70/50)
15 Games Standard Box Jumps (24/20)
7 Muscle ups
50 Double Unders
25 Situps
50 Double Unders
25 Situps
50 Double Unders
25 Situps
7 Muscle ups
Monday, July 9, 2012
Monday 9 July 2012
Front Squat 1 RM
Press 5x5 @ 90% of 5 RM
3 Rounds:
1 Min Row (Cal)
1 Min Rest
1 Min Burpee
1 Min Rest
1 Min OHS (95/65)
1 Min Rest
Press 5x5 @ 90% of 5 RM
3 Rounds:
1 Min Row (Cal)
1 Min Rest
1 Min Burpee
1 Min Rest
1 Min OHS (95/65)
1 Min Rest
Sunday, July 8, 2012
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