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23 Jul 2014

Thursday 072414

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1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30 
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.

22 Jul 2014

Wednesday 072314

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Tabata Squats 
Rest 4 minutes 
Tabata Thruster, 45/35 
Rest 4 minutes 
Tabata Clean, 95/65

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Add the three scores from each effort for a total score for the workout.

21 Jul 2014

Tuesday 072214

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1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets

1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure

2. 10 sets x :10 L-sit hold, rest :30 between sets

3. 21-15-9 for time 
Goblet squat 
KTE

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20 Jul 2014

Monday 072114

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Perform three rounds of this couplet for time.

Three muscle-ups 
50 sit-ups

Notes:

1) Perform any sit-up you want.

2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.

3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.

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19 Jul 2014

Sunday 072014

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*”Grace + Helen”*

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run 
21 KB Swings, 24kg/16kg 
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

18 Jul 2014

Saturday 071914

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1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds 
:30 @ 90% take 7-10 seconds off your 500m pace 
:30 rest

Hold the pace for all 20 rounds

17 Jul 2014

Friday 071814

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Tier 1 Fitness Rating Test

400m med ball run 
Max Pull-ups 
Max Push-ups 
Max Sit-ups (1 minute) 
Tabata Squats

16 Jul 2014

Thursday 071714

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1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps 
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1 
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then 
repeat 3 more times.

15 Jul 2014

Wednesday 071614

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Complete 5 rounds for time

1000m row 
15 Thrusters, 75/55 
15 Burpees

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14 Jul 2014

Tuesday 071514

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1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2 
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets


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