Archive for: April, 2015

#191 Friday 5.1.2015

A. 5×5 Deadlifts (10 lbs heavier than last week) B. 2 Minutes Max Effort Cleans @ 185 / 135 2 Minutes Rest 2 Minutes Max Effort Front Squat @ 185 / 135 2 Minute Rest 2 Minute Max Effort Deadlift @ 185 / 135 2 Minute Rest 500M Row *Bonus* 3×20 GHD Hip Extension 3×20…

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#190 Thursday 4.30.2015

A. Backsquats 3×10 @ 80% B. 16 Minute EMOM 1. 6 HSPU 2. 15 / 12 Cal Row 3. 6 S2OH @ 165 / 115 4. :30 Plank *Bonus Work* 5×5 Pendlay Rows 10×3 Butterfly C2BPU

#189 Wednesday 4.29.2015

A. Squat Cleans 3×3 Touch N Go 3×2 Touch N Go 3×1 Singles B. For Time: 21-15-9 Deadlifts @ 225 /155 V Ups 400m run in between each round *Bonus Work 5×3 Weighted Pull ups 5×5 Bench Press  

#188 Tuesday 4.28.2015

A. Chipper – 20 Minute AMRAP 80 Double Unders 70 Wallball 20/14 60 Burpees 50 T2B 40 Box Jumps 20″ 30 Thrusters @ 95 / 65 20 Snatches @ 135 / 95 10 Deadlifts @ 275 / 155 AMRAP Muscle Ups    

#187 Monday 4.27.2015

A. 5×7 Back Squats B. 8 minute AMRAP 8 Clean and Jerks @ 135/95 16 Pull Ups *Bonus Work* 3×15 GHD Sit Ups 3×10 Hip Extensions 3×5 Strict T2B

#186 Sunday Funday 4.26.2015

A. 1RM Jerk (Combined Weight) – 13 Minutes B. 17 Minute AMRAP 100 Push ups 100 KB Swings @ 53 / 35 100 Goblet Squats  @ 53 / 35 100 T2B

#185 Saturday 4.25.2015

A. 10×1 Snatches B. 21-18-15-12-9-6-3 Thrusters @ 95 / 65 Burpees Over The Bar      

#184 Friday 4.24.2015

A. 5×5 Deadlift (10 lbs heavier than last Friday) B. Christine: 3 Rounds For Time 500m Row 12 Bodyweight deadlifts 21 boxjumps @ 20″ *Bonus Work* 5 Rounds For Time 5 Bench Press @ 225 /155 10 HSPU

#183 Thursday 4.23.2015

A. Backsquat 7×5 @ 70% of your 1RM +10 – 20 lbs B. 50 Burpees For Time (5 Minute Time Cap) C. 50 Turkish Get Ups (Not For Time) *Bonus Work 5 x 300M Row – 60 Seconds rest      

#182 Wednesday 4.22.2015

A. 5 Sets Jerk Complex 5 x 1 Push press, 2 Push Jerks, 3 Split Jerks B. 10 Minute AMRAP 50 Double Unders 15 OHS @ 115 / 75 * Bonus Work* 5 Minute AMRAP – Max Effort  of 5 Unbroken C2BPU

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