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Saturday, September 27, 2014

Teams of 2 Alternate every 60 seconds to completion One teammate must rest while the other works 2000m Row 20 dead lifts (225/155) 30 HSPU 200 double unders 30 HSPU 20 dead lifts (225/155) 2000m Row Continue reading

Friday, September 26, 2014

4 Rounds Not for Time Squat x 10 reps @50-60% of 1RM rest 30 seconds Walking Lunge x10 reps per leg with Dumbbells rest 30 seconds Pull up x 10 reps rest 30 seconds Plank Hold x 1 minute Rest 60 seconds Bonus 3 x 500m row Score is fastest round Rest to Recovery between rows Continue reading

Thursday, September 25, 2014

Press Work up to a 5RM Then 2 sets x 15-20 reps @60% of 1RM Rest 60-90 seconds between sets EMOM for 20 minutes Rotate exercises A/B/C A. 5 Dumbbell Hang Clean and Push press B. 14 Jumping Lunges c. 100m sprint Continue reading

Wednesday, September 24, 2014

Deadlift 5 sets x 3 reps @80% of 1RM rest 60-90 seconds between sets Strict Pull up 4 sets x max reps beat last week’s reps Rest 60 seconds between sets Bent over Row 3 sets x 10 reps Rest 60 seconds between sets Farmers Carry 3 sets x max distance with heavy weight If you go 400m it should be heavier! Continue reading

Tuesday, September 23, 2014

Metcon 5 Rounds for time 800m run 20 KB Swings 10 Burpee pull ups Continue reading

Monday, September 22, 2014

Front Squat Work up to a 5 RM Then 3 sets x 5 reps @10-15% less than new 5RM Metcon 5 rounds against a 2 minute clock 5 cleans(135/95) RX+(155/115) max ball slams(30/20) rest 1 minute between rounds score is ball slams Continue reading