Tuesday, September 30, 2014

Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
185/135 backsquat 6 reps
7 burpee pull ups
10 KB swings 2/1.5 pood
50 DUS

Monday, September 29, 2014

Deadlift (7x2 at 90%)
Metcon (Time)
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

Friday, September 26, 2014

Metcon (Time)
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

Thursday, September 25, 2014

Shoulder Press (6x3 80%)
Metcon (Time)
10 Rounds
250m Row
10 KB Snatch 55/35

Tuesday, September 23, 2014

Clean (3X5 Touch & Go Cleans(full),70% of 5RM – rest 9)
Metcon (Time)
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups

Monday, September 22, 2014

Back Squat (5X3 max reps)
Metcon (AMRAP - Reps)
Complete five 2 minute rounds:

For each round, you have two minutes to complete the following:

70 lbs DB Thrusters – 5 reps
15′ Rope Climb Accents – Max asscents

*Rest 60 seconds between rounds

Post total rope climb ascents to comments.

Friday, September 19, 2014

Friday

For those who show...

Metcon (Time)
Metcon (Time)
21-18-15-12-9
Power clean (155/105)
Strict handstand push-ups
1-Mile Run (Time)
Max Effort 1-Mile Run

Thursday, September 18, 2014

Deadlift (3 x 2 80%)
Metcon (Time)
21-15-9
Toes to bar
Box jumps (24/20)

AND
Metcon (Time)
15-12-9
Bar muscle-ups
Box jumps (30/24)

Tuesday, September 16, 2014

Metcon (Time)
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 12-foot target
15-rope climb, 1 ascent

Monday, September 15, 2014

The Seven (Time)
7 Rounds of: 
7 Handstand Push-ups 
7 Thrusters, 135# 
7 Knees-To-Elbows 
7 Deadlifts, 245# 
7 Burpees 
7 Kettlebell Swings, 70# 
7 Pull-ups

Friday, September 12, 2014

10, 8, 6, 4, 2, reps of:
185 lbs Power Cleans
One (1) 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.

Thursday, September 11, 2014

Barbell Strength Complex (135/95 1 rep each side EMOM for 5 min)
Power Clean & Lunge Step - 1 power clean, then lunge one step w/BB in front rack position.
Metcon (Time)
For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

Tuesday, September 9, 2014

Power Clean ( 5×3 @ 90% of 3 RM)
Metcon (Time)
For time:

10 Freestanding HSPU (Kipping or Strict)
30 Pull-ups
50 Cal Row
100 Double-Unders
50 Cal Row
30 Pull-ups
10 Freestanding HSPU

Monday, September 8, 2014

Metcon (Time)
1 mile run with 20lbs
I don't care with what ( vest, barbell, dumbell,.....)

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

1 mile run no weight
*record mile runs in comments

Friday, September 5, 2014

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
ground to overhead Body weight
alternating
1-2-3-4-5-6-7-8-9-10
chest to bar pull ups

Thursday, September 4, 2014

Bench Press (4x4 @85%)
Metcon (Time)
Complete 4 rounds for time:

50 lbs Single Arm DB Thrusters RT – 7 reps
clapping Push Ups – 10 reps
50 lbs Single Arm DB Thrusters LT – 7 reps
Seated Med Ball Throws @ wall 20/14 – 10 reps

Tuesday, September 2, 2014

Deadlift (3-3-3-3 @ 90%)
Metcon (Time)
For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps