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15 Apr 2015

041615

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AMRAP 20

10 Alternating DB Snatches, 55/35
10 Alternating Pistols
10 Burpees

Strength does not come from physical capacity. It comes from an indomitable will.
~Mahatma Ghandi

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14 Apr 2015

041515

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They didn’t what it good. They wanted it Wednesday.
~ Robert Heinlein

Skill/Strength:
A. Turkish Get-up – 3 each arm x 6 sets
B. Push-ups (submax effort) x 6 sets at a 2121 tempo

Power/Endurance: EMOM 10
2 Snatch

Snatches are full squats and add weight as you are able

13 Apr 2015

041415

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Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time (10 min cap)
Power Clean, 135/95
Pull-ups

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12 Apr 2015

041315

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It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

~ Theodore Roosevelt

Complete for time

Run 400m
21 Box Jumps
9 OH Squats, 115/75
Run 800m
15 Box Jumps
15 OH Squats, 115/75
Run 1600m
9 Box Jumps
21 OH Squats, 115/75

12 Apr 2015

041215

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Strength: Deadlift
3-3-3-3-3

Conditioning: Reps of 30-23-18-15 for time
Wallball, 20/14
KB Swings, 32kg/24kg

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10 Apr 2015

041115

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Complete for time in a group of 4:

50 Thrusters, 95/65
10 Rope Climbs
40 Thrusters, 95/65
8 Rope Climbs
30 Thrusters, 95/65
6 Rope Climbs

Work must be divided evenly and only one person may work at a time.

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09 Apr 2015

041015

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Strength/Skill:
A. Strict Pull-ups – 5 x submax reps
B. 5 x Handstand hold for max time or handstand walk for max distance

Conditioning: Complete 4 rounds for time of:

7 Handstand push-ups
30 Unbroken Double Unders

08 Apr 2015

040915

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Strength/Skill: Turkish Get-ups
Practice your TGU for 15 minutes. Work up to as heavy of a load as you are able with PERFECT FORM

Conditioning: Complete for time with a 20 minute cap.

30 Snatches, 75/55
30 Snatches, 105/75
30 Snatches, 135/95
15 Snatches, 165/115

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07 Apr 2015

040815

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Strength: Back Squat 2RM
Perform 7 sets of 2 reps

Conditioning: Row (calories)
Repeat 5 rounds of a 30 calorie row for time

rest 1:00 between efforts

06 Apr 2015

040715

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Strength: EMOM 12 – 3 Clean and Jerk
continue to add  weight as you are able

Conditioning: AMRAP 10
10 Deadlift, 155/100
10 AbMat Sit-ups

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