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17 Sep 2014

091714

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1. Test – Row 500m

rest 8 minutes

2. “Plaza of Death”

Complete for time
50 Squats
40 Sit-ups
30 push-ups
20 pull-ups
1-mile run
50 squats
40 sit-ups
30 push-ups
20 pull-ups

16 Sep 2014

091614

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1. Complete 3 rounds for time
Run 500m
10 Power Cleans, 135/95
5 Front Rack Lunges each leg

2. ABS
L-Sit holds 6 x 20 sec with 40 sec rest between

14 Sep 2014

091514

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1. Front Squat
5 reps @ 60%, rest 1:00
8-12 weighted push ups (AHAP), rest 1:00
5 reps @ 70%, rest 1:00
8-12 weighted push-ups (AHAP), rest 1:00
5+ reps @ 80%, rest 1:00
8-12 weighted push-ups (AHAP)

2. Complete 3 of the following intervals
Row 500m
Max Pull-ups
rest 3:00

Score the average reps completed per round for the pull-ups. In comments break down each round individually.

11 Sep 2014

091214

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1. Push Press 
5 reps @ 60% 
Bent over BB rows, 8-10 reps; rest 1:00 
5 reps @ 70% 
Bent over BB rows, 8-10 reps; rest 1:00 
5+ reps @ 80% 
Bent over BB rows, 8-10 reps

2. AMRAP 4 
10 Pistols 
10 Burpees

rest 4:00

AMRAP 4 
15 calorie row 
10 Burpees

10 Sep 2014

091114

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“Glen” 
For time 
30 Clean and Jerks 
1 mile run 
10 rope climb 
1 mile run 
100 Burpees

09 Sep 2014

091014

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“Tabata This!”

Tabata Row 
Rest 1 minute 
Tabata Squat 
Rest 1 minute 
Tabata Pull-up 
Rest 1 minute 
Tabata Push-up 
Rest 1 minute 
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

08 Sep 2014

090914

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1. Deadlift 
5 reps @ 60%, rest 1:00 
Handstand push-ups, 4-8, rest 1:00 
5 reps @ 70%, rest 1:00 
Handstand push-ups, 4-8, rest 2:00 
5+ reps @ 80%, rest 1:00 
Handstand push-ups, 4-8

2. Complete 5 rounds for time 
Run 200m 
12 Toe 2 Bar

07 Sep 2014

090814

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AMRAP 15 
24 Step ups, 20″ 
12 Power clean, 135/95 
6 Push jerk, 135/95

06 Sep 2014

090714

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*Nigel’s 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

05 Sep 2014

090614

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1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats


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