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29 Jan 2015

013015

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Pistol – 5 min
_____
B Squat EMOM 10 min @80 % of 3RM (~87% of 1RM)
then
RDL 3×8-10 @ 3020 tempo
_____
1. 30 Man Makers for time
rest 3 min
2. As many Man Makers in time it took to do part 1
rest 3 min
3. Complete as many Man Makers in part 2 for time

28 Jan 2015

012915

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DU’s – 5 min
_____
Bench Press 5 RM
_____
5 RFT:
15 GHD situps
15 P. Snatch (135/95#)
30 Du’s

27 Jan 2015

012815

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Clean 1RM
_____
Fran
21-15-9
Thrusters (95/65#)
Pullups

26 Jan 2015

012715

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TGU – 10 min
_____
P. Press 3RM then 3×3 @ 90%
Ring Rows 3x ME
_____
1.Row 1k
Rest 3 min
2.Row as far as possible in time it took to row part 1
Rest 3 min
3.Row Part 2 for time

25 Jan 2015

012615

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DU’s – 5 min
_____
F. Squat EMOM 10 Min @ 80% of 3RM (~87% of 1RM)
then
Glute Ham Raise 3×10-12
_____
“Annie”
50-40-30-20-10
Du’s
SU’s

24 Jan 2015

012515

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Straight Bourbon
Teams of 4 split up work however, 1 person working @ a time unless annotated*
2 Rounds:
15 Rope Climbs (each person MUST do at least one)
20 Unison Pushups* (Up & down must be done together)
25 HSPU
50 arms interlaced situps
75 P. Cleans (135/95#)
100 Deadlifts (225/155#)
200 DU’s

23 Jan 2015

012415

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3 or 4 Rounds*:
10 Bear Complex’s (135/95#)
20 CTB Pullups
30 GHD situps
40 T2B
50 DU’s

*If 3 rounds are completed before 25 min complete 4th round. Goal is to work for around 30-35 min.

22 Jan 2015

012315

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P. Clean & P. Jerk 3RM (TnG)
_____
15 Min AMRAP
10 Deadlift (225/155#)
20 WB (20/14#)
10 Bar MU’s

21 Jan 2015

012215

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Handstand Walking -5 min
_____
a. B Squat 5 RM then 3×5@ 90%
b. Good Morning 3×10-12 @ 3020 tempo
_____
5 Rounds:
500m row
5m Handstand walk (sub 5 Wall climbs)
5 kb Snatch/arm (1.5/1 pood)

20 Jan 2015

012115

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Thruster 1RM
_____
Double Grace
60 C&J (135/95#)


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