Friday, January 30, 2015

“Fat Elizabeth”
15-12-9 of:
Power Cleans 185/125#
Weighted Ring Dips 30/20#

Thursday, January 29, 2015

Heaving Snatch Balance (Heaving Snatch Balance (8×3 (70% of max Snatch)))
Metcon (Time)
2 Rounds for time
For Time:

40 Pull ups

30 Box Jumps (24/20)

20 Front Squats (135/95)

10 HSPU

-Rest 3 mins-

10 HSPU

20 Front Squats (135/95)

30 Box Jumps (24/20)

40 Pull ups

Tuesday, January 27, 2015

Overhead Squat (Overhead Squat (8×2 (80% of Snatch max)))
Metcon (Time)
3 Rounds

21 GHD’s
15 Power Snatch (95/65)
9 Burpee over Bar

Monday, January 26, 2015

Metcon (AMRAP - Rounds and Reps)
15min AMRAP

40 Double Unders
20 Wall Balls (20/14)
10 Muscle Ups
*3 pull up and 3 ring dips per muscle up

Friday, January 23, 2015

Metcon (Time)
21-18-15-12-9

Power Clean (135/95)
Toes to Bar
Box Jump (30/24)

Thursday, January 22, 2015

3 Position Clean (Max Effort)
5X1 3 Position Clean Hi-Hang, Hang, Floor + 1 Jerk  heaviest possible, rest 60-90 seconds
Metcon (Time)
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

Thursday 12215

3 Position Clean (Max Effort)
5X1 3 Position Clean Hi-Hang, Hang, Floor + 1 Jerk  heaviest possible, rest 60-90 seconds
Metcon (Time)
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

KB SWING CHALLENGE DAY 3

Tuesday, January 20, 2015

Metcon (AMRAP - Rounds and Reps)
8 min Amrap

8 Front Squats (135/95)

8 HSPU

Monday, January 19, 2015

Overhead Squat (Overhead Squat (3×10 (75% of Snatch max)))
Metcon (Time)
5 Rounds

20 Power Snatch (75/45)

50 Double Unders

Friday, January 16, 2015

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 minutes:

135 lbs Muscle Snatch – 3 reps
Ring Dips – 5 reps
Toes to Bars – 10 reps

Thursday, January 15, 2015

Behind The Neck Jerk (1-1-1-1-1)
Metcon (AMRAP - Rounds and Reps)
12 min Amrap

10 Bench Press (155/105)
20m DB Lunge Walk (100/75)
* use one dumbell on lunge

Tuesday, January 13, 2015

Weighted Pull-ups (5-5-5-5-5 use weight that is challenging)

Metcon (AMRAP - Reps)
Tabata DL Challenge

Complete: GOOD FORM!!!!!!

315/225 lbs Tabata Deadlift

*Start the clock and perform as many reps as possible for 20 seconds of 315 lbs deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps across 8 sets.

*The goal is 50+ reps.

Monday, January 12, 2015

Metcon (Distance)

Every minute on the minute for 10 minutes
150m Row
–Rest 1 min–

Metcon (Weight)

EMOM 10 mins
5 Power Cleans (155/105)
–Rest 1 min–

Metcon (AMRAP – Reps)

EMOM 10 mins
8 Burpee to Bar

Friday, January 9, 2015

Metcon (AMRAP - Rounds and Reps)
10 min Amrap

10 Back Squats (185/115)
10 Toes To Bar
40 Double Unders

Thursday, January 8, 2015

Metcon (Time)
3 Rounds

7 Power Cleans (225/135)
7 Box Jumps (36/30)
7 PHSPU

Tuesday, January 6, 2015

Metcon (Time)
For Time:

21-18-15-12-9
wallballs 11ft / 10ft, 20lb / 14lb
KB Swings (70/53)

* be honest with your wallballs :)

Monday, January 5, 2015

5 Rounds
15 Bar Facing Burpees
10 Overhead Squat (135/95)
5 Bar Muscle Ups

Friday, January 2, 2015

Assault Bike or Row – 300 calories
Every 3 minutes, starting at third minute, perform 3 power snatches at 135 lbs. Continue following this format till 300 calories are completed.