From the Rack | |
Build up to a 2RM Thruster | |
6 RFT | |
12 Dumbbell Snatches (50/35) | |
10 Box Jump Overs |
11/8/17
Shoulder Press | |
Build to a 5RM | |
then do: 4 x 3 @ 5RM | |
AMRAP 12 | |
6 Ring Dips | |
8 Power Cleans (115/75) | |
10 Pistols (5/side) |
11/7/17
Not For Time | |
Kipping Pull Up Pyramid | |
Increase by 2 each round until max, | |
then back down by 2 each round. | |
Run | |
Bike | |
Row
|
11/6/17
Back Squat | |
Build to a 5RM | |
then do: 4 x 3 @ 5RM | |
For Time | |
10-9-8-7-6-5-4-3-2-1 | |
Burpees | |
*After each set do 30 Double Unders |
11/3/17
Power Clean | |
EMOTM 12 | |
1. 3 Reps | |
2. 2 Reps | |
3. 1 Rep | |
Repeat x 4 | |
For Time | |
500m Row | |
then 5 Rounds | |
10 Box Jump Overs | |
10 HSPU |
11/2/17
EMOTM 20 |
1. 3 Squat Snatches @ 75% – 80% |
2. 30 Double Unders |
3. 3 – 5 Muscle Ups |
4. 30 Double Unders |
11/1/17
Shoulder Press | |
Build to a 7RM | |
then do; 3 x 4 @ 7RM | |
21, 18, 15, 12, 9, 6, 3 | |
Wallballs | |
Burpees |
10/31/17
10 Sets – Not for Time | |
3 Kipping TTB | |
3 Kipping Pull Ups | |
3 Kipping Chest to Bar Pull Ups | |
*Stay on bar for all reps | |
Run | |
Bike | |
Row
|
10/30/17
Back Squat | |
Build to a 7RM | |
then do; 3 x 4 @ 7RM | |
AMRAP 12 | |
8 Push Press (95/65) | |
12 Weighted Lunges, front rack | |
16 Deadlifts |
10/27/17
Power Clean | |||
10 minutes to build to a heavy single | |||
then do; | |||
EMOTM 10 | |||
1 rep @ 80% of today’s heavy | |||
For Time: | |||
15, 12, 9 | |||
Thrusters (115/85) | |||
Bar Facing Burpees |
10/26/17
For Time: | |
10-9-8-7-6-5-4-3-2-1 | |
Muscle Ups (bar or ring) | |
Between each set do a 100m sled pull (90/65) |
10/25/17
Shoulder Press | |
Build to a 9RM | |
then do; 3 x 5 @ 9RM | |
For Time | |
In teams of 2 or 3 | |
1500m Row | |
150 Wallballs | |
1500m Row |
10/24/17
Not for Time | |
10 Rope Climbs | |
Run | |
Bike | |
Row | |
______
|
10/23/17
Back Squat | |
Build to a 9RM | |
then do; 3 x 5 @ 9RM | |
AMRAP 10 | |
10 Jumping Lunges | |
20 Push Ups | |
30 Double Unders | |
*If you have weight vest, wear it! |
10/20/17
For Time | ||
30 Cal Bike | ||
30 Deadlifts (225/155) | ||
30 Bar Over Burpees
|
10/19/17
5 RFT | |
50 Double Unders | |
20 Wallballs | |
10 Ring Dips | |
1-arm Farmer Carry x 150m (75m/side) | |
with 70/53 KB |
10/18/17
In Teams of 3 | |
AMRAP 18 | |
Max Calorie Row | |
Max Clean & Jerks (155/105) | |
*Two Partners working at a time | |
Score is combined CAL + Reps |
10/17/17
Athlete’s Choice | |
Cindy | |
AMRAP 20 | |
5 Pull Ups | |
10 Push Ups | |
15 Squats | |
OR | |
Mary | |
AMRAP 20 | |
5 HSPU | |
10 Pistols (alternating) | |
15 Pull Ups |
10/16/17
4 RFT | |
250m Run | |
8 Power Snatches (135/95) | |
12 Box Jumps | |
3 Rounds Not For Time | |
Side Plank Reach Through x 20 (10/side) | |
Flat Back Hip Extensions x 10 |
10/13/17
Front Squat | |
Find a 1RM | |
For Time | |
15-12-9 | |
Bar Muscle Ups | |
Pistols (each leg) |
10/12/17
4 RFT | |
400m Run | |
10 KB Push Press, right arm | |
10 KB Push Press, left arm | |
10 KB Swings | |
10 Goblet Squats | |
53/35 kettlebell |
10/11/17
Deadlift | |
Find a 1RM | |
4 Rounds, not for time | |
5 Box Jumps (30/24) | |
10 Cossack Squats | |
15 GHD Sit Ups |
10/10/17
Push Press | |
Build up to a 1RM | |
AMRAP 12 | |
6 Hang Power Cleans (135/95) | |
12 Pull Ups | |
6 Hang Power Cleans (135/95) | |
12 TTB |
10/9/17
EMOTM 20
Snatch
PR WEEK! Get after it!!
10/6/17
Front Squat | ||
Build to a 3RM | ||
then do 3 x 1 @ 3RM weight | ||
Ladder 10 | ||
2 KBS (70/53) | ||
2 Push Ups | ||
20 Double Unders | ||
4 KBS | ||
4 Push Ups | ||
20 Double Unders | ||
ETC… |
10/5/17
50′ Sled Drag – HASP | |
Build up to a heavy weight then do 3 sets at | |
that weight. | |
For Time | |
3, 6, 9, 12, 9, 6, 3 | |
Thrusters (115/75) | |
Bar Facing Burpees |
10/4/17
Deadlift | |
Build to a 3RM | |
then do 3 x 1 @ 85% | |
3 Rounds, Not for Time | |
20 Hollow Body Rocks | |
20 Cossack Squats | |
20 Walking Lunges |
10/3/17
6 Sets | |
Push Press + Split Jerk | |
2 + 1 | |
For Time | |
400m run | |
12 Muscle Ups | |
24 Wallballs | |
400m run | |
24 Wallballs | |
12 Muscle Ups | |
400m run | |
Time Cap: 15 minutes |
10/2/17
EMOTM 20 | |
Snatch | |
*Build to a heavy single |
9/29/17
Front Squat | ||
Build to a 5RM | ||
then do 2 x 3 @ 5RM weight | ||
21-15-9 | ||
Push Jerks (135/95) | ||
TTB |