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Friday 8/28/2015 Posted by admin on August 27, 2015 • No comments

A. Warmup: 3 x thru
10 thrusters:
45/65/95M
35/55/75W
10 ring rows
ME Handstand
10 hollow rocks

B. For time:
5-4-3-2-1
Power Cleans, 185/135
30 Double Unders
Thrusters, 185/135

Thursday 08/27/15 Posted by admin on August 26, 2015 • No comments

A. Floor Press 10-8-6-4-2
-add weight each set

B. 5 Intervals:
10 Strict DB Press
200m Run
25 Abmat Sit-Ups

Wednesday 08/26/15 Posted by admin on August 25, 2015 • No comments

A. Warm-up, 3x:

:30 Box Stretch

20 Hollow Rocks

:30 HS Hold

1-5 Bar Muscle-Ups

B. AMRAP 15:00

5 Deadlift 275m/185w

7 Chest to Bar Pull-Ups

9 HSPU

11 OTB Burpees

Tuesday 08/25/15 Posted by admin on August 24, 2015 • No comments

A. Hang Power Snatch
3-3-3
2-2-2
1-1-1

B. AMRAP 9:00
9 KB Swings 53m/35w
9 Burpees
9 KB Swings
9 Box Jumps 24m/20w

Monday 08/24/15 Posted by admin on August 23, 2015 • No comments

A. Every :90 for 15:00 

1 Power Clean + 1 Front Squat

-add weight every 2 sets 
B. For Time:

500m row

50 Wall-Balls

-6:00 cut-off

Saturday 08/21/15 Posted by admin on August 21, 2015 • No comments

In Teams of 2,
50-40-30-20-10
Pull-Ups
Lunges

-rest 5:00

50-40-30-20-10
Sit-Ups
Squat Jumps

-rest 5:00

50-40-30-20-10
Shuttle Runs (each)
Push-Ups

-One partner working at a time, total reps each set.
-12:00 to complete each section

 

 

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups

 

Rest exactly 2 minutes, and then . . .

 

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Thruster (95/65 lbs.)
Box Jumps (24″/20″)

Friday 08/21/15 Posted by admin on August 20, 2015 • No comments

A. Press 3-3-3-3-3
-add weight each set

B. 21-15-9
Power Cleans 135m/95w
Ring Dips

-at minute 15:00 complete:

21-15-9
Power Snatch 135m/95w
Burpees