Sunday 1 December 2013

Deadllift (DL) 3rm  (PR)

AMRAP 10 mins:
10 Pushups
10 KB swings (53#)
10 goblet lunges (53#)

Saturday 31 August 2013

Squat: 3x5
Bench: 3x5

metcon:


21-15-9-9-15-21

deadlift (225) / burpees

Tuesday 20 August 2013

DL 5rm

Amrap 10 mins

5 Pullups
10 DB PP
60 Single Unders

rest, then

7 rds
7 burpees/7 T2B

Tuesday 13 August 2013

Deadlift 5rm

metcon:

3 rounds

400m Run

10 OHS 115#

15 Ring Dips

rest 2 mins

Wednesday 17 July 2013

DL 5rm

Metcon:
5 Rounds
7 Thrusters (135/95)
14 Toes to Bar
21 Box Jumps (24/20)

Wednesday 10 July 2013

back on the blog!

strength:

Deadlift 5 RM (add 10 lbs to last workout)

metcon:

Run 800m
50 KB Swings (70/53)
Run 600m
30 Burpees
Run 400m

Monday 20 August 2012

Power Clean 4, 4, 4, 4, 4

AMRAP 8 Minutes
5 Hang Power Cleans (155/100)
10 Pull-ups
15 Box Jumps (24/20)

Sunday 12 August 2012

“McGhee”
AMRAP 30 Minutes
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

Saturday 4 August 2012

Power Clean and Jerk: 3-2-2-1-1-1-1

4 Rounds:
15 toes to bar
15 95# back rack lunges
200m run

Tuesday 31 July 2012

EMOTM 10 Minutes
2 Squat Snatches
4 HSPU

“Helen”
3 Rounds
Run 400m
21 KB Swings (53/35)
12 Pullups

Monday 30 July 2012

Front Squat 1, 1, 1, 1, 1
Press 3 RM

4 Rounds
5 Hang Squat Cleans (155/105)
10 Overhead Plate Lunge (45/25)
15 Push-ups

Tuesday 24 July 2012

Deadlift 5 RM

EMOTM 10 minutes
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)

Friday 29 June 2012

Power Snatch 1 RM, 5x2 @ 90% of 1 RM

 AMRAP 12 Minutes
4 HSPU
8 KB Swings (53/35)
12 KB Step Ups (24/20)

Wednesday 27 June 2012

Press 5-5-5

Thursday 26 April 2012

Hatch Wk 8 day 1 — Diane 21-15-9 Deadlift (225/155) Handstand Push-ups

Tuesday September 6, 2011

Overhead Squats
5-5-5-5-5
(use the ME percentages provided by your coach)

~REST~

21-15-9
Overhead Squats (95/65)
Pull Ups

Saturday August 27, 2011

Filthy 50

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (1 pood/25 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Hip Extensions / Stiff Legged Deadlift (95/65)
50 Wallball Shots (20/14)
50 Burpees
50 Double Unders

Wednesday August 24, 2011

Power Clean

1-1-1-1-1