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25 Nov 2014

112614 PR Wednesday

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1. Deadlift
3×10 @50%
Touch and Go
Bar Speed on Drive

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

24 Nov 2014

112514

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1. Back Squat
5 reps @ 75%
Kipping pull-ups 10.10.10, rest 3 minutes
3 reps @ 85%
Kipping pull-ups, 10.10.10, rest 3 minutes
1+ reps @ 95%
Kipping pull-ups 10.10.10

2. AMRAP6 (For Reps)
9 Air Squats
6 Push Press (85/55)
Max Free Handstand Hold*

*Every second spent in a free handstand or handstand off the wall counts as one rep

Tom Taylor Jr liked this post
23 Nov 2014

112414

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1a. Fish Game x2
1b. 20 Reverse Lunges x2
1c. 10 Push Ups x2

2. 4RFT
250m Row
10 Bench Press @65%
5 Pistols Each Leg

3. Gymnastic Skills:
10min Handstand Practice Balancing Without Wall/Assistance

22 Nov 2014

112314

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Teams of 2
One person working at a time.
Complete For Time …
30 Clean and Jerks (135/95)
60 KB Swings (1.5/1)
90 Wall Balls (20/15)
120 Double Unders
1mile Run

21 Nov 2014

112214

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Complete For Time …
250m Row
25 KB Goblet Squats (1.5/1 Pood)
500m Row
50 KB Swings
750m Row
75 Double Unders
500m Row
50 KB Swings
250m Row
25 KB Goblet Squats

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


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