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

 

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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)
10 Box Jump Overs (24/20)

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

 

7/24/15

Back Squat
3 x 10 – Build to 10RM
AMRAP 9
5 – Strict HSPU
5 – Strict Pull Ups
5 – Ring Dips

7/23/15

12 x :20 sec hold
Alternate between hollow body/Dip support
EMOTM 15 – Snatch
Min 1: 3 @ 65%
Min 2: 2 @ 70%
Min 3: 1 @ 75%
Repeat x 5

7/22/15

Shoulder Press
3 x 10 – Build to 10RM
3 Rounds
5 – Hang Power Cleans (185/125)
5 – Box Jumps (30/24)
400m Run
 3 Rounds
10 – Deadlifts (205/135)
10 – Box Jumps (24/20)