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25 Sep 2014

092614

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1. Shoulder Press
5 reps @ 60%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5 reps @ 70%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5+ reps @ 80%, rest 1:00
Ring rows (feet elevated), max reps

2. For time
Row 500m
Run 400m

24 Sep 2014

092514

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Complete 5 cycles of the following complex AFAP
5 DB Deadlift
5 DB Power Clean
5 DB Front Squats
5 DB Push Press
rest 2:00 (add 15 sec rest each round)

Increase the weight used in the complex for each cycle.

ABS
3 cycles of the following complex
front plank x 20 sec
right side plank x 20 sec
left side plank x 20
rest 1:00 between complexes

23 Sep 2014

PR Wednesday 092414

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1a. Front Rack Forward Lunges – 3 x 10 (each leg), rest 1:00
1b. Skin the cat – 3 x 5-10 reps, rest 1:00

2. Test – 300 Double Unders

22 Sep 2014

062314

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1. Power Clean
5 reps @ 60%, rest 2:00
5 reps @ 70%, rest 2:00
5+ reps @ 80%

2. AMRAP 15
5 KB Snatches 24kg/16kg , left arm
5 KB Snatches 24kg/16kg, right arm
5 KB Thruster 24kg/16kg, left arm
5 KB Thruster 24/16kg, right arm
10 Pull-ups

21 Sep 2014

092214

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1. Back Squat – 3 sets x 10 reps @ 20×0
work up to as heavy as you can while performing unbroken

2. Complete for time
21 Ring Dips
21 T2B
15 Ring Dips
15 T2B
9 Ring Dips
9 T2B

20 Sep 2014

092114

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Complete Unbroken for time

10 Double Unders
10 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
30 Double Unders
30 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
10 Double Unders
10 Front Squat, 115/75

Each partner must complete the entire piece of work while alternating and with only one person working at a time. For the FS to be unbroken, the bar must remain in the front rack position. Rest at the top of the FS is permitted.

19 Sep 2014

092014

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1. Work up to a 5 rep touch and go max for the clean

2. Run 2 x 800m with 5 minutes of rest between efforts

19 Sep 2014

091914

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“Nutts”
For time

10 handstand push-ups,
15 deadlifts (250lbs/165lbs),
25 box jumps (30in/24in),
50 pull-ups,
100 wall-ball (20lbs/14lbs),
200 double-unders,
Run 400 meters with a 45lb plate.

Dan Geller liked this post
18 Sep 2014

091814

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1. Bench Press
5 reps @ 60%
Kipping Pull up cluster 7.7.7 rest 10 sec between cluster, rest 1:00
5 reps @ 70%
Kipping Pull up cluster 7.7.7, rest 10 sec between cluster, rest 1:00
5+ reps @ 80%
Kipping Pull-up cluster 7.7.7

2. AMRAP 6
10 Burpee to a 45# plate
30 Unbroken Russian Swings, 24kg/16kg

Marko Misic liked this post
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


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