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20 Nov 2014

112114

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1. Push Press
5 reps @ 75%
1.1.1 strict muscle-ups, rest 1:00
3 reps @ 85%
1.1.1 strict muscle-ups, rest 1:00
1+ reps @ 95%
1.1.1 strict muscle-ups

2. 6RFT
6 Push Press @75%
200m Run

John Patrick Bryson liked this post
19 Nov 2014

112014

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1. 5 Sets to work up to something heavy of …
1a. 3 Power Snatch, 1:30 Rest
1b. 3 Thrusters @same weight, 1:30 Rest

2. AMRAP3
3 Power Snatch @80% of above weight
3 Push Ups

2min Rest

AMRAP3
3 Thrusters
3 Pull Ups

2min Rest

AMRAP3
3 Power Snatch
3 Burpees Over The Bar

2min Rest

AMRAP3
3 Thrusters
3 Pull Ups

18 Nov 2014

111914 PR Wednesday

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1. 12min to find 1RM Shoulder Press

2. “Cindy”
AMRAP20
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
AMRAP20
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

17 Nov 2014

111814

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1. 6RFT
8 Overhead Squats (95/65)
4 OH Walking Lunges (95/65)
200m Run

2. 20 Strict Toes-2-Bar
*Every time you drop off the bar do 20 Double Unders

16 Nov 2014

111714

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1. Power Clean
Work up to a 1 RM

2. EMOM8
2 Power Cleans @80% (Touch and Go)
4 Barbell Roll Outs from Knees

*If you miss a round, complete 5 Burpees and rest until next round

15 Nov 2014

111614

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Partner “Regatta Gone Mad”
(1 Person works at a time)
(Split up work as you see fit)
Complete For Time …
75 Deadlifts (95/65 lbs)
2k Row
50 Power Cleans (95/65 lbs)
2k Row
75 Push Ups

14 Nov 2014

111514

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1. Thruster
15min to find Heavy 3

2. AMRAP15
50m Crab Walk
10 K2E
5 KB Snatch Each Arm (1.5/1)
5 Pistols Each Leg (Alternating)

*Rx+ (Pistol w/ KB)
*Scaling (Single Arm KB Swing, Reverse Lunge w/ KB)

13 Nov 2014

111414

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1. 4RFT
400m Run
30 Wall Balls (20/15)
20 Double Unders
10 Deadlifts (275/185)

2. Max Handstand Hold (Free Handstand or Feet Off Wall)
3 Attempts

Tom Taylor Jr liked this post
12 Nov 2014

111314

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1. Bench Press
5 reps @ 75%
3.3.3 Skin the cats, rest 3 minutes
3 reps @ 85%
3.3.3 Skin the cats, rest 3 minutes
1+ reps @ 95%
3.3.3 Skin the cats

2. Complete For Time … (7min Cap)
10-9-8-7-6-5-4-3-2-1
Box Jump (24/20)
1-2-3-4-5-6-7-8-9-10
Burpee

11 Nov 2014

111214 PR Wednesday

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1. Front Squat
5 reps @ 75%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes
3 reps @ 85%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes
1+ reps @ 95%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

2. Row 2k


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