5/16/16

4 RFT
22 Walking Lunges
15 Push Press (105/70)
8 Strict Pull Ups
Back Squat, increasing weight
1 x 10
1 x 8
1 x 6
1 x 4

5/12/16

Bench Press
5 Reps – Every 90 seconds for 10 Rounds
For Time:
100 KBS (53/35)
Every minute do 5 Thrusters (95/65)

5/11/16

5 x 2 @ 90% +
100 Double Unders
100 Sit Ups
80 Double Unders
80 Air Squats
60 Double Unders
60 Push Ups
40 Double Unders
40 Lunges
20 Double Unders
20 Burpees

5/10/16

Alternate between Strict Pull Ups and HSPU
5 Max effort sets, rest as needed.
10-9-8-7-6-5-4-3-2-1
Push Jerk (155/105)
Box Jumps

5/9/16

Back Squat
5 x 10, increasing weight
8 Minute Tabata
Alternate rounds of
Double Unders
Power Cleans (135/95)

5/6/16

For Time:
7 Rounds
7 Tire Flips
7 Push Jerks (135/95)
Then immediately go into
7 Rounds
7 HSPU
7 Pistols (each leg)

5/5/16

Bench Press
3 Reps – Every 90 seconds for 10 Rounds
CrossFit Games
Master’s Qualifer Event #3
AMRAP 15
55 Double Unders
15 Chest to Bar Pull Ups
5 Hang Power Cleans (155/105)

5/4/16

Deadlift
6 x 2 @ 85% – 90%
AMRAP 8
15 Wallballs
15 Knees to Elbows

5/3/16

Not for time:
50 Strict Pull Ups
then do:
50 Strict Handstand Push Ups
4 RFT
12 Power Snatches (125/85)
48 Double Unders

5/2/16

Overhead Weighted Lunges

5 x 10, increasing weight

 

Every 2 minutes for 7 rounds

10 – Thrusters (115/75)

10 – KBS (70/53)

4/29/16

For Time:
Run 800m
Rest 5 minutes
Then:
3 rounds
15 deadlifts (155/105)
10 front squats (155/105)
15 Pullups
Rest 5 minutes
Then:
Run 800m

2/28/16

Bench Press
Work to a heavy single, then:
4 X 3 @ 80%

2 RFT
500m Row
50 push ups
75 sit ups

4/27/16

Deadlift
4 X 4 @ 80% – 85%

AMRAP 8
8 – box jumps
8 – knees to elbows

4/26/16

Not for time
2-4-6-8-10-8-6-4-2
Strict pull ups
Strict HSPU
Rest 1:1

For Time:
21, 15, 9 – Thrusters (115/75)
42, 30, 18 – Double unders

4/25/16

Weighted Lunges

5 x 10, increasing weight

 

EMOTM 12

5 Hang Power Cleans

7 Bar over burpees

4/22/16

With a continuous running clock
At 0:00 complete
3 Rounds
12 Clean & Jerks (115/75)
12 TTB
At 10:00 complete
3 Rounds
10 Clean & Jerks (135/95)
10 Pull ups
At 20:00 complete
3 Rounds
8 Clean @ Jerks (155/105)
8 Bar Muscle Ups

4/21/16

Bench Press
6 x 4
10 sets of
50m Sled Sprint
50m Sprint
Rest as needed

4/20/16

Deadlift
5 x 3 @ 80% – 85%
Ladder 10
1 Power Snatch (155/105)
10 Double Unders
2 Power Snatch (155/105)
20 Double Unders

3 Power Snatch (155/105)
30 Double Unders

4 Power Snatch (155/105)
40 Double Unders
etc…

4/20/16

Not for time
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Deficit HSPU
Rest approx. 30 seconds between sets
AMRAP 7
Bear Complex (135/95)

4/18/16

Weighted Step Ups
4 x 6, each leg
10 RFT
25 Double Unders
15 Wallballs

4/15/16

Barbara
5 Rounds
20 Pull ups
30 Push Ups
40 Situps
50 Squats
Rest exactly 3 minutes between rounds

4/14/16

Bench Press
7 x 3
In Teams of 2 or 3
Row for 30 minutes
Alternate every minute for max calories

4/13/16

Deadlift
6 x 6 @ 75% – 80%
For Time:
50 Wallballs
100m Sled Pull
40 Wallballs
100m Sled Pull
30 Wallballs
100m Sled Pull
20 Wallballs
100m Sled Pull
10 Wallballs
**Every time you break your set of wallballs you must do a 250m penalty run.

4/12/16

Every :30 for 12 minutes alternate between:

5 Pull Ups*
5 HSPU*
5 RFT
50 Double Unders
15 OHS (95/65)

4/11/16

Weighted Step Ups
4 x 10, each leg
AMRAP 12
8 Power Cleans (205/155)
20 Sit Ups

4/8/16

AMRAP 8
50 double unders
15 chest to bar Pullups

Rest 4 minutes

AMRAP 12
3 Thrusters (135/95)
5 Ring Dips
7 Bar facing burpees

4/7/16

Bench press
5 X 5

For time:
40 cal row
40 HR push-ups
40 KBS (53/35)
40 box jumps
400m run

4/6/16

Deadlift
6 X 5 @ 75% – 80%

AMRAP 9
3 squat cleans (225/155)
3 wallballs
3 squat cleans
6 wallballs
3 squat cleans
9 wallballs
Etc…

4/5/16

Every :45 seconds for 12 minutes. Alternate between:
5 Pull Ups
5 HSPU

5RFT
250m Run
12 TTB
12 Box jump overs (24/20)

4/4/16

Weighted lunges
6 X 6, increasing weight

AMRAP 6
3 Push Jerks (115/75)
6 Front Squats
9 Deadlifts