Nicole | |
AMRAP 20 | |
400m Run | |
Max Rep pull ups |
12/8/16
50 Curtis P @ 55% BW |
– 1 Power Clean |
– 1 Lunge with each leg |
– 1 Push Press |
12/7/16
EMOTM 20 | |
1. 12 CAL Row | |
2. 10 TTB | |
3. 8 Thrusters (115/85) | |
4. 30 seconds of double unders |
12/6/16
Helen | |
3 RFT | |
400m Run | |
21 KBS (53/35) | |
12 Pull Ups |
12/5/16
Diane
21-15-9
Deadlifts 225/155
Handstand Push Ups
12/2/16
3 RFT | |
800m Run | |
150 Double Unders |
12/1/16
EMOTM 12 | |
Snatch – build to a heavy single for the day, not max | |
Ladder 8 | |
2 OHS (95/65) | |
2 Pull Ups | |
4 OHS | |
4 Pull Ups | |
6 OHS | |
6 Pull Ups | |
ETC…. |
11/30/16
Every 3 minutes for 15 minutes do | |
1 Deadlift. Build to 1RM. | |
Not for Time: | |
4 Rounds | |
12 Sumo Deadlift High Pull (95/65)\ | |
5 – 10 strict pull ups |
11/29/16
Every 3 minutes for 15 minutes do | |
1 Front Squat. Build to 1RM | |
AMRAP 12 | |
10 1-arm KBS with each arm (35/26) | |
10 Wallballs (30/20) |
11/28/16
12 RFT | |
8 Clean & Jerks (115/85) | |
8 TTB |
11/25/16
“Barbara” | ||||
5 Rounds, rest 3 minutes between each round | ||||
20 Pull Ups | ||||
30 Push Ups | ||||
40 Sit Ups | ||||
50 Squats |
11/23/16
Every 3 minutes for 15 minutes | |
Deadlift | |
Set 1: 9 reps | |
Set 2: 7 reps | |
Set 3: 5 reps | |
Set 4: 3 reps | |
Set 5: 1 reps | |
8 Rounds for max calories | |
:30 Second Row Sprint | |
1 minute rest |
11/22/16
Every 3 minutes for 15 minutes | |
Front Squat | |
Set 1: 9 reps | |
Set 2: 7 reps | |
Set 3: 5 reps | |
Set 4: 3 reps | |
Set 5: 1 reps | |
AMRAP 10 | |
10 Power Cleans (115/80) | |
30 Double Unders |
11/21/16
For Time | |
9, 15, 21, 15, 9 | |
Thrusters (95/65) | |
KBS (70/53) | |
Not For Time: | |
10 Rope Climbs | |
*Legless if able |
11/18/16
Amanda | ||
9, 7, 5 | ||
Muscle Ups | ||
Squat Snatches (135/95) |
11/17/16
15 minutes to build to a heavy | |
Set of 3 Hang Power Cleans | |
For Time: | |
30-20-10 | |
Wallballs (30/20) | |
Burpee Box Jump Overs – 20″ box |
11/16/16
Every 3 minutes for 15 minutes | |
Deadlift | |
Set 1: 10 reps | |
Set 2: 8 reps | |
Set 3: 6 reps | |
Set 4: 4 reps | |
Set 5: 2 reps | |
Not For Time: | |
4 Sets | |
8 Narrow Grip High Pull (85/55) | |
10 Cossack Squats **If full ROM hold light KB. |
11/15/16
Every 3 minutes for 15 minutes | |
Front Squat | |
Set 1: 10 reps | |
Set 2: 8 reps | |
Set 3: 6 reps | |
Set 4: 4 reps | |
Set 5: 2 reps | |
3 RFT | |
400m Run | |
10 KB Push Press Right Arm (53/35) | |
10 KB Push Press Left Arm | |
10 KB Swings |
11/14/16
2 RFT | |
100 Double Unders | |
80 Air Squats | |
60 Push Ups | |
40 Pull Ups | |
20 TTB |
11/11/16
Nate | |
AMRAP 20 | |
2 Muscle Ups | |
4 HSPU | |
8 KBS (70/53) |
11/10/16
Shoulder Press | |
Build to a heavy single | |
then do: | |
AMRAP 14 | |
8 Box Jumps | |
6 TTB | |
4 Push Jerks with press weight | |
2 Rope Climbs |
11/9/16
Every 2 minutes for 16 minutes do | |
3 Deadlifts | |
Not For Time: | |
4 Sets | |
12 Overhead Walking Lunges w/axle bar (115/75) | |
12 Ring Dips |
11/8/16
Every 3 minutes for 18 minutes | |
2 Front Squats | |
6 Rounds | |
250m Row Sprint | |
Rest twice as long as it took to row |
11/7/16
For Time | |
100 KBS (70/53) | |
Every time you drop the KB do: | |
15 GHD or 30 Abmat Situps | |
250m Run | |
Not For Time | |
3 Sets | |
5 – 10 Strict Pull Ups | |
10 Cossack Squats |
11/4/16
AMRAP 20 | |
1 Snatch (155/105) | |
2 Muscle Ups | |
3 Box Jumps | |
4 HSPU |
11/3/16
5 RFT |
20 Push Ups |
40 Air Squats |
60 Double Unders |
11/2/16
Every 2 minutes for 16 minutes do | |
3 Deadlifts | |
4 Sets | |
5-10 Strict Pull Ups | |
10 Narrow Grip High Pull (70/50) |
11/1/16
Every 3 minutes for 15 minutes do | |
3 Front Squats | |
AMRAP 7 | |
7 Wallballs (30/20) | |
7 TTB |
10/31/16
For Time | |
50 Hang Power Cleans (155/105) | |
Every time you drop the bar run 400m | |
Not For Time: | |
3 Sets | |
15 GHD or 30 Abmat Situps | |
10 Pistols |
10/28/16
10-9-8-7-6-5-4-3-2-1 | ||||
Muscle Ups (bar or ring) | ||||
Between each set to a 100m sled pull (135/90)
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