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02 Apr 2015

040215

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Strength/Skill: Weighted Ring Dips
5-5-5-5-5

Work up to a max weight for 5 reps on the ring dips.

 


MetCon: Row 4 min for Max Distance
3 rounds of 4 minutes for max distance

rest 3 minutes between efforts

31 Mar 2015

040115

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Test: Max Pull-ups

Warm up and then take 3 attempts at finding your max reps on pull-ups. This will be your baseline we will be retesting on June 1.

Conditioning: “UNBREAKABLE”

15 Unbroken Wallball Shots, 20/14
30 Unbroken Double Unders

To be completed as Rx all reps must be completed UNBROKEN.

30 Mar 2015

TUESDAY 3/31/15

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“300FY”

Max calories in 10 minutes on the Airdyne or erg.

29 Mar 2015

MONDAY 3/30/15

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Front squat 3-3-3-3-3 reps

Post loads to comments.

28 Mar 2015

SUNDAY 3/29/15

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“Joshie”

Complete three rounds for time of:

40/30 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40/30 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Edward Korona Jr Usbf liked this post
27 Mar 2015

SATURDAY 3/28/15

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“OPT Repeatability Test”

3 rounds, at 100% effort:

Row 250m

10 Kettlebell Swings 70/53lbs

10 Burpees

10 Kettlebell Swings 70/53lbs

10 Burpees

10 Kettlebell Swings 70/53lbs

Row 250m

Rest 12 minutes between rounds.

Omri Levi liked this post
26 Mar 2015

FRIDAY 3/27/15

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21-15-9 reps for time:

Deadlift 225 lbs

Handstand push- ups

25 Mar 2015

THURSDAY 3/26/15

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Complete as many rounds as possible 20 minutes of:

15 Double-unders

15 GHD Sit-ups

15 Back extensions

Post rounds completed to comments.

Matthew Ibrahim, Paul Sevigny liked this post
24 Mar 2015

WEDNESDAY 3/25/15

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AMRAP 15

15 calorie row

15 deadlifts 135/95

15 wall balls

Matthew Ibrahim liked this post
23 Mar 2015

TUESDAY 3/24/15

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Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Erik Barnett liked this post

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