Shoulder Press |
10-8-6-4-2 |
Increase weight by feel |
AMRAP 14 |
In Teams of 2 or 3 |
2, 4, 6, 8, 10, etc… |
KBS (70/53) |
Burpee box jump overs |
5/24/17
Deadlift | |
7-5-3 Waves | |
73%, 78%,83% | |
75%, 80%,85% | |
4 Sets | |
Leg circle progression x 5 each direction | |
Waitor Squats x 10, each side |
5/23/17
4 Sets | |
1-arm DB Press, each arm x 6 | |
DB horizontal row, each arm x 8 | |
2 RFT | |
100 Double Unders | |
3 Sets | |
8 Power Snatch (115/75) | |
12 Pull Ups |
5/22/17
Not for Time | |
10 Rounds | |
3 Squat Cleans + 100m Sled Pull | |
Rest as needed between sets |
5/19/17
Back Squat | |
1 x 8 @ 78% | |
4 x 6 @ 78% | |
For Time: | |
30 CAL Bike | |
30 Pull Ups | |
30 Burpees |
5/18/17
3 Sets | |
Max reps shoulder press + 3 Push Press | |
All sets at 65% of press max | |
EMOTM 12 | |
1. 12 Cal Row | |
2. 12 Wallballs (30/20) | |
3. 12 Box Jumps |
5/17/17
Deadlift | |
7-5-3 Waves | |
70%, 75%, 80% | |
73%, 78%, 83% | |
4 Sets Not for time | |
8 Waitor Squats, each side | |
8 Candlesticks |
5/16/17
EMOTM 10 |
Odd: 2-5 Strict Pull Ups |
Even: 2-5 Strict HSPU |
AMRAP 20 |
Thruster Ladder |
400m Run |
5 thrusters @ 75/55 |
4 thrusters @ 95/65 |
3 thrusters @ 115/75 |
2 thrusters @ 135/95 |
1 thruster @ 155/105 |
5/15/17
PC + HC + FS | |
1+2+3 | |
Waves at: | |
65%, 70%, 75% | |
70%, 75%, 80% | |
AMRAP 10 | |
40 Double Unders | |
20 TTB | |
10 Sumo Deadlift High Pull (95/65) | |
5 Muscle Ups |
5/12/17
Back Squat | |
2 x 8 @ 75% | |
2 x 6 @ 78% | |
1/2 Nate | |
AMRAP 10 | |
2 Muscle Ups | |
4 HSPU | |
8 KBS (70/53) |
5/11/17
Bench Press |
5 x 5, increasing load |
In Teams of 2 or 3 |
6 Rounds of 15 Cal Bike |
One person working at a time |
Rest 3 minutes |
6 Rounds of 15 Cal Row |
One person working at a time |
5/10/17
Deadlift | |
Build up to a 5RM | |
then do: 3 x 3 @ 5RM weight | |
4 sets, Not for time | |
Leg Circle Progression x 5 each direction | |
Box Step Ups x 5 each leg |
5/9/17
3 Sets | |
8 1-arm DB Press, each arm | |
8 Supinated barbell row (2x press weight) | |
100 Double Unders | |
100 Sit Ups | |
80 Double Unders | |
80 Air Squats | |
60 Double Unders | |
60 Push Ups | |
40 Double Unders | |
40 Walking Lunges | |
20 Double Unders | |
20 Burpees |
5/8/17
Every 2 Minutes | |
Clean + Front Squat | |
3 Sets of 2 + 2 | |
3 Sets of 2 +1 | |
Start at 70% and build to a heavy set | |
3 RFT | |
250m Run | |
25 Pull Ups | |
25 Wallballs | |
Time Cap: 15 mins |
5/5/17
Back Squat | |
2 x 8 @ 70% | |
2 x 8 @ 75% | |
For Time: | |
4 Rounds | |
250m Run | |
6 Bar muscle ups | |
12 KBS (70/53) |
5/4/17
Shoulder Press |
Build up to a 5RM |
then; 3 x 3 at same weight |
8 Minute Tabata |
Alternate rounds between |
Double Unders |
Sit Ups |
5/3/17
Deadlift | |
9-7-5-3-3-3 | |
Build up to a heavy triple | |
3 Rounds, not for time | |
10 Cossack Squats | |
10 Candlesticks |
5/2/17
10 Sets, Not for Time | |
5 Strict Pull Ups | |
5 Strict HSPU | |
For Time | |
10-9-8-7-6-5-4-3-2-1 | |
Overhead Squats (115/75) | |
Box Jumps |
5/1/17
Every 2 minutes for 6 sets | |
Clean + Front Squat + Hang Clean | |
1 + 3 + 1 | |
Work between 70%-80% of clean | |
AMRAP 12 | |
8 DB Snatches | |
24 Double Unders | |
100m Run |
4/28/17
Back Squat | ||
3 x 8 | ||
AMRAP 10 | ||
20 Russian KBS (70/53) | ||
15 Deadlifts (205/135) | ||
10 Box Jumps (30/24) |
4/27/17
4 Sets | |
Shoulder Press + Push Press | |
3 + 5 @ 75% – 80% | |
7 RFT | |
7 Power Snatches (115/75) | |
7 Bar Facing Burpees |
4/26/17
Build up to a 8RM | |
then do 2 x 5 @ 8RM weight | |
3 Rounds, not for time | |
100m Sled drag (90/60) | |
30 Russian Twists | |
6-8 Ring Muscle Ups |
4/25/17
3 Sets | |
1-arm DB press, each arm x 8 | |
DB horizontal row, each arm x 10 | |
For Time: | |
500m Row | |
1 minute rest, then: | |
3 Rounds | |
400m Run | |
30 Double Unders | |
20 Walking Lunges |
4/24/17
Every 2 minutes for 5 sets | |
3-Position Clean + 2 Front Squats | |
70% – 75% of Clean max | |
AGOQ Workout 3 | |
21-15-9 | |
Shoulder-to-Overhead (135/95)
Chest to Bar Pull Ups
|
|
4/21/17
Back Squat | |
4 x 12 | |
5 RFT | |
3 Bar Muscle Ups | |
6 Thrusters (135/95) |
4/20/17
DB Bench Press |
4 x 10 |
EMOTM 16 |
1. 12/10 Cal Row |
2. 15 Pull Ups |
3. 12/10 Cal Bike |
4. Rest |
4/19/17
Every 3 minutes for 15 minutes | |
6 Deadlifts | |
3 Rounds, Not For Time | |
250m Run | |
20 Step Ups (10/side) | |
40 Sit ups |
4/18/17
4 Sets | |
8 Shoulder Press @ 70% – 75% | |
10 High Pull (95/65) | |
AMRAP 14 | |
100 Wallballs | |
200 Double Unders |
4/17/17
6 Sets | |
PC + HC + FS | |
1+2+3 | |
Build to a heavy set. No misses! | |
Ladder 8 | |
2 Deadlift (185/125) | |
2 TTB | |
4 Deadlift | |
4 TTB | |
6 Deadlift | |
6 TTB | |
ETC… |
4/14/17
Back Squat | ||
3 x 15 | ||
3 RFT | ||
5 Ring Muscle Ups | ||
10 Burpee Broad Jumps (4′ jump) | ||
20 Walking Lunges |