Thursday, July 31, 2014

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 8 minutes:

135/95 lbs Power Snatches – 3 reps
Handstand Push Ups – 5 reps
24/18″ Box Jumps – 7 reps

Tuesday, July 29, 2014

Metcon (AMRAP - Rounds and Reps)
20min AMRAP
400 m run
10 thrusters 45#/35#
10 knee to elbow
Metcon (No Measure)
EMOM 20 min

odd minutes: 5 back squats (185/135)
even minutes: 10 ring dips

Monday, July 28, 2014

Metcon (Time)
5RFT
3 X DEADLIFT 95#/65#
6 X DUMBELL PUSH PRESS
9 X BURPEES
Metcon (Time)
2 X GRACE
60 CLEAN AND JERKS 135/95
10 MIN TIME CAP
*10 BURPEE PENALTY PER REP LEFT    AFTER 10 MIN

Thursday, July 24, 2014

21-15-9
4 count mountain climbers
push jerk 45#/35#
sit ups
Metcon (Time)
50-35-20
Dumb Bell Thrusters (35/25)
20-35-50
Burpees

Tuesday, July 22, 2014

Metcon (Distance)
15 min LONG SLOW DISTANCE RUN
wear a vest, pack, etc
Metcon (Time)
5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball

Monday, July 21, 2014

Metcon (Time)
4 R4T
 400 m run
10 push press 45#
10 ball slam
Metcon (AMRAP - Reps)
10 min
bodyweight benchpress max reps on odd
bodyweight clean max reps on even

Tuesday, July 15, 2014

Metcon (Time)
1000 m row
25 strict presses 45/35
20 supine ring pull ups
Metcon (AMRAP - Rounds and Reps)
20 min Amrap
400m Run
20 Box Jumps (24/20)
20 Toes to Bar
20 HSPU

Monday, July 14, 2014

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
-overhead squat (pvc, bar, light bar)
-step-ups each leg 24/18
-sit-ups
Metcon (Time)
4 rounds
10 Hang Squat Cleans (155/105)
10 Bar Muscle Ups

Friday, July 11, 2014

Metcon (Distance)
10 min Long Slow Distance run, ruck, swim
*use map my run
Metcon (AMRAP - Reps)
5 Rounds
1 min Max Calorie Row
1 min Max Double Unders
1 min Max Dumbbell Snatch (75/50)
1 min Rest

(scored by Total Reps)

Thursday, July 10, 2014

Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5 pull ups
7 push ups
9 front squats
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
pull up with 25#
box jump with 25# 24in/18in
and YOGA
http://newbocitymarket.com/meetme/

Tuesday, July 8, 2014

Metcon (Time)
3RFT
400m run
10 burpees
10 backsquat 45/35
10 knees to elbows

Metcon (Time)
Complete 5 rounds for time:
315 lbs Deadlifts – 7 reps
Double Unders – 21 reps

Monday, July 7, 2014

starting 8 wks of sealfit
Back Squat (5X5 45#/95#)
Metcon (Time)
500m row
40 airsquats
30 situps
20 pushups
10 pullups

Metcon (Time)
30 Calorie Row
30 Deadlifts (225/135)
30 Calorie Row
30 Hang Cleans (185/115)
30 Calorie Row
30 Shoulder to Overhead (135/95)
30 Calorie Row

Thursday, July 3, 2014

Metcon (AMRAP - Rounds and Reps)
Amrap 15 mins
Run 200m
15 Back Squats (135/95)
10 Box Jump Overs (24/20)

Tuesday, July 1, 2014

Zercher Squat (50% backsquat 1RM; 8 EMOM 5min)
Metcon (Time)
For Time:
5-4-3-2-1
Deadlift (405/265)
Muscle Ups