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Friday, October 10, 2014

4 rounds of the following complex Dead lift x 6 reps Hang power clean x 6 Front squat x 6 Push press x 6 rest 3 minutes Any drops of the bar or stoppage of a round count as a penalty Penalty equals 1000m row Score equals highest weight completed unbroken Bonus 3 attempts at max double unders Continue reading

Thursday, October 9, 2014

EMOM for 24 minutes rotating between the following each minute A. Thruster x 5 (135/95) B. Burpee over Bar x 5 C. Barbell Abdominal roll out x 5 D. 25 double unders Rest 5 minutes BONUS 400m run for time Continue reading

Wednesday, October 8, 2014

A. EMOM for 10 minutes Snatch +2 Overhead Squats or Clean + 2 front squats Score is largest load completed in a round B. Pull-ups 10 sets x 3 reps use additional weight if possible rest 30-45 seconds between sets C. 5 Rounds 5 Power cleans (155/115) 10 calorie row Continue reading

Tuesday, October 7, 2014

A. Press 3 sets x max reps @70% of 1RM Rest 60 seconds between sets B. EMOM for 10 minutes deadlift x 5 Reps @ 60-70% of 1RM C. 8 rounds 100m sprint Rest 45 seconds between sprints Continue reading

Monday, October 6, 2014

A. EMOM for 10 Minutes 3 Clusters (Clean into a thruster) score is total weight moved Rest 2 minutes B. EMOM for 10 minutes 10 wallball shots (20/14) C. AMRAP in 10 minutes 20 double unders 5 reverse wall climb + push up Continue reading

Saturday, October 4, 2014

In Teams of TWO 10 minute AMRAP 5 KB Swings(53/35) 7 Box Jumps(20/16) Power Snatch(95/65) Reps on PS ascend by one each round Athletes switch each round Score is total number of snatches rest 3 minutes 10 minute EMOM 5 burpee pull ups Max Calorie Row Athletes switch each minute Score is total number of Calories on Rower Continue reading

Friday, October 3, 2014

Squat Work up to 90% of 1RM 3 sets x 1 rep @90% If you feel great test 1RM Rest 2 minutes between sets 3 sets x 10 reps @ 50% with 3 second pause in hole Rest 60-90 seconds between sets Metcon EMOM for 10 minutes Front Squat x 3 reps 40m sprint Continue reading

Thursday, October 2, 2014

“Daniel” For Time 50 pull ups 400m run 21 Thrusters (95/65) 800m run 21 Thrusters (95/65) 400m run 50 pull ups Continue reading

Wednesday, October 1, 2014

4 rounds Close Grip Bench Press x 8 Reps 2 second pause on chest Rest 20 seconds Strict Pull up x 8-10 reps @31×1 Rest 2 minutes Metcon 7 Rounds Atlas Stone/Sandbag Carry(front rack) 20m Ring Row x 7 Double Unders x 20 Continue reading

Tuesday, September 30, 2014

AMRAP in 7 minutes KB Swings Russian x 12 reps(53/35) Toes to Bar x 7 reps Rest 3 minutes AMRAP in 7 minutes Wall Ball x10 reps (20/14) 100m run Rest 3 minutes AMRAP in 7 minutes V-ups x 10 reps Renegade Rows x 5 Per Arm Continue reading

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