3 Rounds for Time
10 Ring Push ups
10 Deadlift @ 225/185#
10 Box Jumps @ 20/24"
Thursday, October 31, 2013
Happy Halloween!
5 Rounds for Time
3 Hang squat cleans @ 185/135#
6 Pullups
9 Kettle bell swings @ 53/35#
5 Rounds for Time
3 Hang squat cleans @ 185/135#
6 Pullups
9 Kettle bell swings @ 53/35#
Wednesday, October 30, 2013
AMRAP in 10 Minutes
12 Bar facing burpees
6 Overhead squat @ 120/90#
2 Muscle ups (modification: 4 chest-to-bar pullups+4 ring dips)
Rest
3 x 400m run, Rest 1:1
12 Bar facing burpees
6 Overhead squat @ 120/90#
2 Muscle ups (modification: 4 chest-to-bar pullups+4 ring dips)
Rest
3 x 400m run, Rest 1:1
Tuesday, October 29, 2013
5 Rounds for Time
3 Handstand Pushups
10 Toes to bar
Rest 3 minutes
5 Rounds for Time
3 Power Snatches 135/95#
100m run
Score: time/time
3 Handstand Pushups
10 Toes to bar
Rest 3 minutes
5 Rounds for Time
3 Power Snatches 135/95#
100m run
Score: time/time
Monday, October 28, 2013
For Time:
50 Double unders (3:1 modification)
10 Thrusters @ 95/65#
45 DU
9 Thrusters
40 DU
8 Thrusters
35 DU
7 Thrusters
30 DU
6 Thrusters
25 DU
5 Thrusters
20 DU
4 Thrusters
15 DU
3 Thursters
10 DU
2 Thrusters
5 DU
1 Thruster
Done!
50 Double unders (3:1 modification)
10 Thrusters @ 95/65#
45 DU
9 Thrusters
40 DU
8 Thrusters
35 DU
7 Thrusters
30 DU
6 Thrusters
25 DU
5 Thrusters
20 DU
4 Thrusters
15 DU
3 Thursters
10 DU
2 Thrusters
5 DU
1 Thruster
Done!
Friday, October 25, 2013
4 Rounds for Time
5 Dumbell Ground to Overhead @ 40#/25#
10 Medball Pushups
15 Medball Situps
Dumbell Ground to Overhead
Med Ball Pushups
Medball Situps
5 Dumbell Ground to Overhead @ 40#/25#
10 Medball Pushups
15 Medball Situps
Dumbell Ground to Overhead
Med Ball Pushups
Medball Situps
Thursday, October 24, 2013
Buy In: 3 Sets of 10 Good mornings @ light/moderate weight - Rest as needed between sets, you may use different weight for each set or stay at one set weight
See video below, but go much slower than this guy- 3 count down, 3 count up. For the purposes of today, go slowly, use light weight, get comfortable with the movement. You should feel these in your hamstrings and glutes. **Super important: maintain your lumbar curve. If you begin to lose your lumbar curve, don't bring your torso all the way down to parallel to the ground. Better to maintain your curve and have less range of motion.
Good mornings:
As Many Rounds as Possible in 15 Minutes:
5 Ring dips
7 Pullups
9 Med Ball Cleans
Med Ball Cleans:
See video below, but go much slower than this guy- 3 count down, 3 count up. For the purposes of today, go slowly, use light weight, get comfortable with the movement. You should feel these in your hamstrings and glutes. **Super important: maintain your lumbar curve. If you begin to lose your lumbar curve, don't bring your torso all the way down to parallel to the ground. Better to maintain your curve and have less range of motion.
Good mornings:
As Many Rounds as Possible in 15 Minutes:
5 Ring dips
7 Pullups
9 Med Ball Cleans
Med Ball Cleans:
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