Find 1RM Back Squat
Elizabeth
21-15-9
Clean 135/95
Ring Dips
9/3/15
EMOTM 20
Snatch
9/2/15
| Find 1RM Shoulder Press | |
| 3 RFT | |
| 5 cycles of the Bear Complex (115/80) | |
| 15 box jumps (24/20) | |
9/1/15
| Barbara | |
| 5 Rounds | |
| 20 Pull Ups | |
| 30 Push Ups | |
| 40 Sit Ups | |
| 50 Squats | |
| Rest 3 minutes between rounds | |
8/31/15
| Find 1RM Deadlift | |
| 3 x 500m Row | |
8/28/15
| Back Squat | |
| Build to 5RM | |
| 3 RFT | |
| 400m Run | |
| 21 TTB | |
| 12 Burpees | |
HAPPY HEAVY BACK SQUAT FRIDAY… GET SOME!!!!
8/27/15
| 12 x :20 sec hold | |
| Alternate between hollow body/Dip support | |
| Snatch | |
| EMOTM 15 | |
8/26/15
| Shoulder Press | |
| Build to 5RM | |
| Fight Gone Bad | |
|
3 Rounds
|
8/25/15
| 12 x :20 sec hold | |
| Alternate between hollow body/Dip support | |
| AMRAP 18 | |
| 30 KBS | |
| 30 Push Ups | |
| 30 Pull Ups | |
| 30 Walking Lunges | |
8/24/15
| Deadlift | |
| Build to 5RM | |
| 5 RFT | |
| 5 Thrusters (155/105) | |
| 20 Sit ups | |
8/21/15
Back Squat Build to 8RM AMRAP 12 9 TTB 6 Deadlift (255/175) 3 Burpees
8/20/15
12 x :20 sec hold Alternate between hollow body/Dip support EMOTM 15 Min 1: 1 @ 80% Min 2: 1 @ 85% Min 3: 1 @ 90%
8/19/15
Shoulder Press Build to 8RM 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (115/80) Chest to Bar Pull Ups
8/18/15
12 x :20 sec hold Alternate between hollow body/Dip support AMRAP 14 10 Kettlebell Snatches, (5 each arm)
8/17/15
| Deadlift | |
| Build to 8RM | |
| 5 Rounds for QUALITY | |
| 5 Wall Walks | |
| 20 Pistols | |
| (Not for time) | |
8/14/15
| Back Squat | |||
| Build to 10RM | |||
| 100 Kettlebell Swings | |||
| Every minute stop and do 5 Goblet Squats | |||
8/13/15
| 12 x :20 sec hold | |
| Alternate between hollow body/Dip support | |
| Every 90 Seconds for 8 rounds | |
| Snatch | |
| Rd 1: 3 @ 80% | |
| Rd 2: 2 @ 85% | |
| Rd 3: 1 @ 90% | |
|
Rd 4: 1 @ 95%
Repeat x 2
|
|
8/12/15
| Shoulder Press | |
| Build to 10RM | |
| AMRAP 4 | |
| 3 – Hang Squat Cleans (155/105) | |
| 3 – Muscle Ups* | |
| *Sub 6 Ring Dips | |
| Rest 2 Mins then repeat | |
8/11/15
| 12 x :20 sec hold | |
|
Alternate between hollow body/Dip support
|
|
| 100 Double Unders | |
| 75 Sit Ups | |
| 50 Push Ups | |
| 25 Box Jumps (30/24) | |
| 50 Push Ups | |
| 75 Sit Ups | |
|
100 Double Unders
|
|
8/10/15
Deadlift
Build to 10RM
For Time:
10 Power Snatch (135/95)
10 TTB
8 Power Snatch
10 TTB
6 Power Snatch
10 TTB
4 Power Snatch
10 TTB
2 Power Snatch
10 TTB
8/7/15
| Back Squat | ||
| Build to 5RM | ||
| 4 Rounds | ||
| 12 Thrusters (95/65) | ||
| 12 Bar facing Burpees | ||
8/6/15
| 12 x :20 sec hold | |
| Alternate between hollow body/Dip support | |
| EMOTM 12 | |
| Snatch | |
| Min 1: 1 @ 75% | |
| Min 2: 1 @ 80% | |
| Min 3: 1 @ 85% | |
| Repeat x 4 | |
8/5/15
| Shoulder Press | |
| Build to 5RM | |
| AMRAP 10 | |
| 10 Wallballs | |
| 5 Deadlifts (225/155) | |
8/4/15
| 12 x :20 sec hold | |
| Alternate between hollow body/Dip support | |
| 10 Rounds not for time | |
| 3 Front Squats | |
|
100m Sprint
|
|
8/3/15
| Deadlift | |
| Build to 5RM | |
| AMRAP 12 | |
| 250m Run | |
| 12 Chest to Bar Pull Ups | |
| 12 Box Jumps | |
7/31/15
| Back Squat | ||||
| 3 x 8 Build to 8RM | ||||
| 5 Rounds | ||||
| 10 Curtis P @ 60%, 70% or 80% of Body W. | ||||
| 40 Double Unders | ||||
7/30/15
| 12 x :20 sec hold | |
| Alternate between hollow body/Dip support | |
| EMOTM 15 – Snatch | |
| Min 1: 2 @ 70% | |
| Min 2: 1 @ 75% | |
| Min 3: 1 @ 80% | |
| Repeat x 5 | |
7/29/15
| Shoulder Press | |
| 3 x 8 – Build to 8RM | |
| For time: | |
| 100 Sit ups | |
| Then: | |
| 3 Rounds | |
| 250m Run | |
| 20 Plyo-Push Ups | |
7/28/15
| 12 x :20 sec hold | |
| Alternate between hollow body/Dip support | |
| AMRAP 16 | |
| 30 Wallballs (20/14) | |
| 20 KBS (53/35) | |
| 10 BBJO | |
| 5 Muscle Ups or Ring Dips | |
7/27/15
| Deadlift | |
| 3 x 8 – build to 8RM | |
| 21, 15, 9 | |
| Clean & Jerk (95/65) | |
| TTB | |