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Friday, February 6, 2015

Squat 3 sets x 6 reps (1 from fail) 3 sets x 6 reps (15% down from top set above) Rest 2 minutes between sets L-sit accumulate 2 total minutes in an L-Sit or L-Hang Metcon 5 minute AMRAP Ground to Overhead (135/95) RX+ (155/115) At the top of each minute 5 pull ups rest 3 minutes 5 minute AMRAP Row 200m 50 double unders Continue reading

Thursday, February 5, 2015

4 Rounds of the following: Seated DB Press x 8 Reps @30×0 (2 from fail) Rest 20 seconds Dips x 8 Reps (use a partner or bench if needed) Rest 20 seconds Ring Row x 10 reps @ 40×2 Rest 20 seconds Band Pull aparts x 10-15 Rest 2 minutes Metcon For Time 20 push ups 400m run 20 KB Swings Russian (70/53) 400m run 20 push ups 400m run Continue reading

Wednesday, February 4, 2015

Front Squat 3 sets x 8 reps (2 from fail) Rest 90 seconds between sets Step up *front rack* 2 sets x 12 reps per leg (do not alternate)(3 from fail) Rest 60 seconds between sets Metcon 4 rounds for time 10 Pull ups 15 V-Ups 20 wall ball shots Continue reading

Tuesday, February 3, 2015

Dead Lift 3 sets x 6 reps (2 from fail) Power Clean 3 sets x 2 reps (3 from fail) rest 90 seconds between sets Metcon 15 minute AMRAP 7 Hang Power Snatch (95/65) 25 double unders 100m run 1 rope climb Continue reading

Monday, February 2, 2015

3 Rounds of the following: Bench Press x 8 reps @31×0 (2 from fail) Rest 20 seconds Chin Up x 8-10 Reps (use a partner if needed) Rest 20 seconds Seated DB Clean & Press x 8 Reps (3 from fail) Rest 2 minutes Metcon 5 rounds Against a 60 second clock with 60 second rest after each round Pull up/HSPU x 7 (alternate each round) Burpees score is total burpees Continue reading