AMRAP in 15 minutes
Front squat @ 135/95#
50 double unders
2 front squats
50 double unders
3 front squats
50 double unders
4 front squats
50 double unders
...and so on
Thursday, May 29, 2014
5 rounds for time
100 meter run
5 power clean @ 135/95
100 meter run
10 wall ball shots
100 meter run
5 power clean @ 135/95
100 meter run
10 wall ball shots
Tuesday May 27, 2014
15 minutes to work to a Hang Snatch 1RM
For time:
50 Double-unders
30 HSPU
30 TTB
15 HSPU
15 TTB
50 Double-unders
30 HSPU
30 TTB
15 HSPU
15 TTB
50 Double-unders
Monday May 26, 2014
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Tuesday, May 20, 2014
3 rounds for time
500 meter row
15 kettle bell swings
10 handstand push-ups
5 tire flips
500 meter row
15 kettle bell swings
10 handstand push-ups
5 tire flips
Monday, May 19, 2014
Back squat
5-5-5-5-5
Rest as needed
For time:
100 burpees
100 air squats
100 abmat sit-ups
*you may complete the work in any order and partition movements as you choose
5-5-5-5-5
Rest as needed
For time:
100 burpees
100 air squats
100 abmat sit-ups
*you may complete the work in any order and partition movements as you choose
Friday May 16, 2014
Every minute on the minute for 20 min
2 powe cleans
3 burpees as fast as possible
Work up to heaviest weight possible in the 20 min
2 powe cleans
3 burpees as fast as possible
Work up to heaviest weight possible in the 20 min
Thursday, May 15, 2014
Amanda
9-7-5
Muscle ups
Snatch @ 135/95#
This is a full (squat) snatch, not a power snatch
9-7-5
Muscle ups
Snatch @ 135/95#
This is a full (squat) snatch, not a power snatch
Wednesday, May 14, 2014
AMRAP in 10 minutes
3 thrusters @ 115/75#
6 box jumps @ 24/20"
9 abmat situps
Monday, May 12, 2014
3 rounds for time
30 walking lunges
15 toes to bar
400 meter run
5 mins rest
3 sets of max ring dips
Score: time/total ring dips
30 walking lunges
15 toes to bar
400 meter run
5 mins rest
3 sets of max ring dips
Score: time/total ring dips
Saturday May 10, 2014
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
Friday May 9, 2014
For Time
100 Double Unders (300 Singles) 50 Sit-ups 40 Front Rack Lunges (75/55) 30 Shoulder to Overhead (75/55) 20 HSPU
Wednesday May 7, 2014
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
Conditioning:
5 Rounds
400m run
7 Power cleans 185/125
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
Conditioning:
5 Rounds
400m run
7 Power cleans 185/125
Friday May 2, 2014
Strength:
Back Squats: 5 x 7 80-85%
Conditioning:
3 Rounds for Time:
10 Burpee Pull Up
20 Toes to Bar
30 Lunges
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