10/24/16

For 16 minutes, alternate movements:
30 seconds of work / 30 seconds of rest
Row for Calories
Hang Power Clean (115/75)
Push Press (115/75)
Box Jump Overs
Record total Reps
Then, Not for time
4 Sets
15 GHD or 30 ABMAT sit ups
Max effort L-sit

10/21/16

Nasty Girls
3 RFT
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

10/20/16

Every 5 minutes for 5 rounds
15 Burpees
30 Overhead Walking Lunges (45/35)
45 Double Unders

10/19/16

Every 4 minutes for 20 minutes do
3 Deadlifts
Build to a heavy set
Not for Time
5 Sets
10 Pistols (5 each side)
5-10 Strict Pull Ups

10/18/16

Every 4 minutes for 20 minutes do
5 Front Squats
Build to a heavy set
AMRAP 8
20 Double Unders
10 Wallballs
5 burpee box jump overs

10/17/16

“Helen”
3 RFT
400m Run
21 KBS (53/35)
12 Pull Ups
4 Sets
50′ 1-arm Farmer Carry (each arm)
Max time Handstand hold
Rest as needed between sets

10/14/16

AMRAP 14
250m Run
5 Muscle Ups (bar or ring)
25 Sit Ups

10/13/16

Fight Gone Bad
3 Rounds, rotating each minute of:
Wallballs (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps
Push Press (75/55)
Row Calories
Rest 1 minute between rounds

10/12/16

EMOTM 10
1 Power Snatch
Build to a heavy single
then;
with 75% of heavy single do:
10-8-6-4-2
Power Snatch
Chest to Bar Pull Ups

10/11/16

10 Sets
3 Front Squats
100m Sprint
Build to a heavy set of 3. Rest as
needed between sets.

10/10/16

Ladder 8
2 KBS (70/53)
2 Push Ups
20 Double Unders
4 KBS
4 Push Ups
20 Double Unders
ETC…
Then;
4 Sets
10 Bulgarian Split Squats holding Kettlebells
Max effort L-Sit on paralettes

10/7/16

 
Every 2 Minutes for 6 Rounds
20 Lunges
6 Strict HSPU
3 Muscle Ups (bar or ring)

10/6/16

4 RFT
400m Run
15 Push Ups
10 Box Jumps
5 D-Ball Over the Shoulder
Not For Time,
For Quality Reps:
4 x 8
Sumo Deadlift High Pull (95/65)
Good Mornings (95/65)

10/5/16

6 Sets of Big Clean Complex
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
*One set is a total of 12 reps. Try not to drop the bar
during the set.

10/4/16

3 RFT
40 Double Unders
20 Pull Ups
10 Power Snatch (115/75)
Then;
Not For Time
4 x 12 (6 each leg)
Pistols
**Work on ROM or adding weight

10/3/16

EMOTM 24
1. 12 Cal Row
2. 10 TTB
3. 8 Bar Facing Burpees
4. 6 Deadlifts (315/215)

9/30/16

Work up to a heavy Thruster
Then:
EMOTM 10
1. 9 – 12 Thrusters (115/75)
2. 1 – 2 Rope Climbs

9/29/16

Every 2 mintues for 5 Rounds
3 Power Snatches; build to a heavy set.
For Time:
500m Row; then:
3 Rounds
15 Deadlifts (255/155)
75 Double Unders
Finish with 500m Row

9/28/16

Every 90 seconds for as long as possible
2 Back Squat
Start at 50% of 1RM. Add 5-10lbs each
round.
Not for Time:
5 Sets
8 – 10 Strict Ring Dips
8 – 10 Single arm KB high pull (each arm)
(35/26)

9/27/16

For time:
30-20-10
Wallballs (30/20)
TTB
Cash out: 100 Sit ups

9/26/16

AMRAP 14
250m Run
9 Hang Power Cleans (155/105)
6 Push Jerks
Rest as needed, then do:
4 x 10
Bulgarian Split Squats holding
kettlebells (53/35)

9/23/16

EMOTM 20
1. 12/10 CAL Row
2. 100m Sled Pull (90/65)
3. 8 Push Jerk (165/105)
4. 12 Back Squat (165/105)

9/22/16

Every 2 minutes for 12 minutes
3 Power Clean & Jerks @ 75% to 85%
5 RFT
5 KB Snatches, each arm (53/35)
50 Double Unders

9/21/16

2 RFT
30 Pull Ups
30 Pistols
30 TTB
30 Wallballs
Finish with:
3 x 15 Back Extensions

9/20/16

AMRAP 21
400m Run
Deadlift Ladder
Men Women
225 115
275 145
315 175
365 215
405 245
425 275
*Post total deadlifts completed

9/19/16

Every 3 minutes for 15 minutes

5 Front Squats, climbing

 

4 Rounds Not For Time

4 Deficit HSPU

6 KB Press, each arm

8 Narrow Grip High Pull (65/45)

9/15/16

AMRAP 15
5 – Deadlift (275/185)
10 – Toes to Bar
15 – Box Jumps

9/14/16

Push Press
Work up to a 1RM
For Time:
27-21-15
Overhead Squats (115/75)
Pull Ups