Friday, August 30, 2013

DEATH BY BACK SQUAT/ MU @ BODYWEIGHT
3 pull up / 3 dips per 1 MU
Metcon (AMRAP - Rounds)
With a continuously running clock do one back squat and mu  the first minute, two back squats and mu's the second minute, three back squats and  mu's the third minute...continuing as long as you are able.

Thursday, August 29, 2013

Metcon (Time)
50 Snatches (135/95)
5 Burpees on the top of each Minute (Start with Burpees)

Tuesday, August 27, 2013

Grace (Time)
For Time: 
30 Clean and Jerks, 135# / 95#
Metcon (AMRAP - Rounds)
Death by Double Under
Start with 5 DU
Add 5 each Minute until you cant complete the prescribed reps in one minute.
If you fall out before the 10 min cap, Work on your DU in the remaining time

Monday, August 26, 2013

Shoulder Press (5 x 5 @ 75%)
Metcon (Time)
15-9-6-6-9-15
OverHead Bar Lunge (95/65)
T2B

Friday, August 23, 2013

Chest-To-Bar Pull-ups (3xME)
Metcon (AMRAP - Reps)
7 rounds for total reps of:

30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75#

Rest 1 minute between rounds.

Thursday, August 22, 2013

Front Squat (1-1-1 @ 92.5% of Max, first 5-4-3-2 warmup)
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of: 
3 Power Cleans 
6 Push-ups 
9 Squats   
Rest 1-minute.
Repeat for a total of 5 cycles

Tuesday, August 20, 2013

Power Clean (10 minutes to find 2rep max Power Clean)
Metcon (AMRAP - Rounds)
Falkel"
Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

Monday, August 19, 2013

Metcon (Time)
30-20-10

Wall Ball 20/14
KB Snatch (15l/15r  anyhow) 24/16kg
Hang Snatch (15 minutes to establish a 3RM Hang Snatch (bottom )

Friday, August 16, 2013

Squat Snatch (3-3-3-3-3)
Metcon (Time)
21-15-9
Deadlift (225/155)
Thrusters (95/65)

Thursday, August 15, 2013

Push Jerk (15 min to find 1RM)
Metcon (Time)
5 Rounds
5 clean and jerk (185/115)
10 pullups

Tuesday, August 13, 2013

Back Squat (5-5-5-5-5 @70%)
Metcon (Time)
5 Rounds
21 SDHP (95/65)
21 Ring Dips

Monday, August 12, 2013

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Friday, August 2, 2013

Handstand Walk (lateral 10min )
Metcon (Time)
5 rounds for total working time

15 Lateral box jump-overs 24/20
15 Push press 115/75

Thursday, August 1, 2013

Back Squat (2 reps EMOM 10 min)
Metcon (Time)
1000 m Row
3 Rds
15 Push Ups
15 KB Swings (53/35)
15 Back Squat (135/95)