Tuesday 3 December

Squat
3x5

21-15-9
DB Hang Squat Cleans (40/25)
Burpees

Sunday 1 December 2013

Deadllift (DL) 3rm  (PR)

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

Wednesday 27 November 2013

Bench: 3x5

Clean and Jerk
2-2-2-2

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Monday 25 November 2013

Squat 3x5

30 Burpees
5 Rounds
8 Ring Dips
8 Pistols

Saturday 23 November 2013

Bench Press: 3x5

4 Rounds for Time:
Row 500m
20 Box Jump Over, 24/20
Rest one minute

Friday 22 November 2013

“Nasty Girls”

3 Rounds:

50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Thursday 21 November 2013

4 Rounds

8 Deadlifts (275/185)
12 Burpees
40 Double Unders
Rest 2 Minute

Monday 2 September 2013

Press: 3x5

metcon:
30-20-10
KB swings (70#)
box jumps 24"
Pull ups

Saturday 31 August 2013

Squat: 3x5
Bench: 3x5

metcon:


21-15-9-9-15-21

deadlift (225) / burpees

Sunday 25 August 2013

5 rounds:

5 power cleans (185#)
10 box jumps (24")
15 push ups

Tuesday 13 August 2013

Deadlift 5rm

metcon:

3 rounds

400m Run

10 OHS 115#

15 Ring Dips

rest 2 mins

Tuesday 30 July 2013

Squat: 3x5

Press:  3x5

Metcon:

10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull-ups
Alternating Pistols
Alternating DB Snatch (70/50)

Saturday 27 July 2013

PC 5 x 3

metcon:

3 Rounds
Run 400m
Rest 1 Minute
15 Shoulder to Overhead (95/65)
15 Pull-ups
Rest 1 Minute

Friday 26 July 2013

Squat 3 x 5
Bench 3 x 5

Metcon:
10-9-8...1 Burpees / KB swings 70#

Wednesday 17 July 2013

DL 5rm

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

Tuesday 16 July 2013

Squat 3x5
Press 3x5

Metcon:
30-20-10 Box Jumps 24" / Pushups
then
50 Toes to bar

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

Squat 5x5 @ 82.5% of 1 RM
Press 3, 3, 3, 3, 3

Run 800m

7 Rounds
10 KB Swings (53/35)
10 Push-ups

Row 800m

Saturday 24 August 2012

4 Rounds:
5 Overhead Squats (135/95)
10 Box Jumps (24/20)
Run 200m

Friday 23 August 2012

Bench Press 4x6 @ 80% of 1 RM (3-5 mins rest)
Strict Chin Ups 3 x max reps (1 min rest)
Ring Dips 3 x max reps ( 1 min rest)



 3 Rounds
10 Deadlifts (275/185)
10 Shoulder to Overhead (50/35)
10 Bastards