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)
9/16/16
Clean
EMOTM 20
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
|
9/13/16
Snatch | |
EMOTM 20 |