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Monday, March 16, 2015

Squat Work up to new 5RM Rest as needed between sets Drop weight 15% and perform 3 more sets x 5 reps Metcon Kipping pull up Challenge(alternate is inverted row) Perform 4 reps rest 10 seconds and repeat until unable to complete 4 Rest 2 minutes Perform 3 reps rest 10 seconds and repeat until unable to complete 3 Score is total number of reps completed Rest 3 minutes For Time 1000m row At the top... Continue reading

Thursday, March 12, 2015

4 Rounds Hang Power Snatch x 3 reps (1 from fail) Rest 20 seconds OHS x 4 reps (1 from fail) Rest 20 seconds Snatch Grip Press (behind the head)x 8 reps Rest 2 minutes Metcon EMOM for 12 minutes 3 powercleans (135/95) 3 burpees over the bar Continue reading

Wednesday, March 11, 2015

4 Rounds Front squat x 4 reps (1 from fail) Rest 20 seconds Farmers Carry x 40m Rest 20 seconds Sit Ups x 20 Rest 2 minutes Metcon 15 minute AMRAP 10 DB hang clean 10 DB Thruster at the top of each minute sprint 40m Continue reading

Monday, March 9, 2015

4 rounds Dead Lift x 5 reps (1 from fail) Rest 20 seconds Rope Climb x 3(legless if possible) Rest 20 seconds Toes to Bar x 10 (strict) Rest 2 minutes Metcon 6 rounds for time 200m run 10 Russian KB Swings(70/53) immediately upon finishing 6th round preform 100 double unders time stops at the completion of DU’s Continue reading

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

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