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 GHD Sit Ups

3×20′ Handstand Walk

 

#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

Sara T2B

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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