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06 Nov 2014

110714

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1. EMOM7
3 Hang Squat Clean @70%
3 Push Ups
5min Rest

2. EMOM10
3 Power Clean @60%
5 Hollow Rocks (Scale w/ 10” Hollow Hold)

05 Nov 2014

110614

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1. 10RM OHS – 15min

2. Complete For Time …
500m Run w/ Plate (45/25)
18 Burpees to Plate
18 Box Jumps (20” Box + Plate)
18 Burpees to Plate
18 OH Walking Lunges w/ Plate
18 Burpees to Plate
18 Goblet Squats w/ Plate
18 Burpees to Plate
500m Run w/ Plate

04 Nov 2014

110514

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PR Wednesday
1. 1RM Jerk – 15min

2. Helen
3RFT
400m Run
21 KB Swings (1.5/1)
12 Pull Ups

03 Nov 2014

110414

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1. Deadlift
3 reps @ 70%
2.2.2.2.2 Strict Handstand Push-ups, rest 3:00
3 reps @ 80%
2.2.2.2.2 Strict Handstand Push-ups, rest 3:00
3+ reps @ 90%
2.2.2.2.2 Strict Handstand Push-ups

2. AMRAP5
5 Strict T2B
50m Bear Crawl
5 Ball Slams

02 Nov 2014

110314

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1a. Wall Climb to 20sec Handstand Hold x4
1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3
Back Squats (155/105)
Barbell Roll Outs from Knees
10 Double Unders*

*Add 10 Double Unders after each round

Dan Geller, Dennis Thé liked this post
01 Nov 2014

110214

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4 Rounds
For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)
750m Row (Time Keeper for Each Round)
Box Jumps (24/20)
Pull Ups
Burpees

Andrew Clark liked this post
31 Oct 2014

110114

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“Pat’s Partner Stadium”
Partners Alternate
1 Section
+3 Push ups

30 Oct 2014

103114

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Three rounds for time of:

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

29 Oct 2014

103014

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1. Push Press
3 reps @ 70%
10 ring rows, BW+15, rest 2:00
3 reps @ 80%
10 ring rows, BW+15, rest 2:00
3+ reps @ 90%
10 ring rows, BW+15

2. Complete 3 rounds, each for time
Row 500m
rest 1:00

28 Oct 2014

102914 – PR Wednesday

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“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups


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