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15 Jan 2015

011615

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Rope Climb – 10 min
_____
a. F. Squat 3RM then 3×3 @ 90%
b. RDL 3×6-8 @ 3020 tempo
_____
AMRAP 14
10 WB (20/14#)
10 BJ (24/20″)
10 OH Kb (2/1.5pood)

14 Jan 2015

011515

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TGU’s- 10 min
____
a. P. Press 5RM then 3×5 @ 90%
b. Ring Dips – 3xME @ 32×2 tempo
_____
2 Rounds of:
8 min AMRAP
10 PP @ 60% 
10 Pistols (5/leg)
30 DU’s
-Rest 5 Min between rounds

13 Jan 2015

011415

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Deadlift 3RM
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“Bergeron Beep Test”
EMOM as long as possible:
7 Thrusters (75/55#)
7 Pullups
7 Burpees
_____
Rest 5 min (after last person finishes)
_____
Partner Bergeron Beep Test
Same as above, but alternate every round for 7 rounds each

12 Jan 2015

011315

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DU’s – 5 min
_____
B Squat 3RM then 3×3 @ 90%
Glute Ham Raises 3×8-10
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6 Rounds
1 min ME WB’s (20/14#)
Rest 90 sec.

11 Jan 2015

011215

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MU’s/Bar MU’s – 10 Min
_____
Clean – Build to 3RM (not TnG)
Clean Pull 3×5 @  w/ 5 sec descent
_____
10 Min AMRAP
5 Bar MU’s
10 Pistols
15 OH Kb (1.5/1pood)

10 Jan 2015

011115

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2 person team (split up any way)

4Rounds
25 G2OH (165/105#)
50 K2E
100 Situps
150 DU’s

09 Jan 2015

011015

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35 Min AMRAP:
1k Row
10 OH Lunge (95/65#)
20 T2B
30 DU’s
_____
Plank – accumulate 5 min

08 Jan 2015

010915

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TGU’s – 10 Min (BB optional)
_____
a. Press – 5RM then 3×5@ 90%
b. 3xME Stric CTB Pullups
_____
12 Min AMRAP
3 Wall Climbs
Ground 2 OH (135/95)
36 DU’s

07 Jan 2015

010815

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F. Squat – Build to heavy single in 15 min — then–
15 Min EMOM
1 Thruster (off ground) @ 60% of 
4 OTB Burpees
_____
3 x 15-20
Russian Twists
GHD Situps

07 Jan 2015

010715

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Snatch 1RM

 

Open 14.4 (14 Min cap)

60 cal. row

50 T2B

40 WB (20/14#)

30 Clean (135/95#)

20 MU’s


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