NOV 30, 2010

back squat 3x1

shoulder press 3x1

deadlift 3x1

NOV 29, 2010

NOV 27, 2010

emom:

-pull ups

rest

emom:

-185#/135# deadlifts

-24"/20" box jumps

NOV 24, 2010

shoulder press

5x3 for load

3RFT
24kg/16kg kettlebell snatch x 5 (each arm; 10 total)

24"/20" box jumps x 10
clapping push ups x 15

 

 

NOV 23, 2010

7RFT

handstand push ups x 5

185#/135# deadlift x 10

chest 2 bar pull ups x 10

double unders x 20

NOV 22, 2010

overhead squat

1x5 @ 75%

3x3 @ 85%

5x1 for load

3 rounds of:

95#/75# overhead squat for max reps in one attempt

double unders x 30

NOV 18, 2010

deadlift

max reps @ 80% bodyweight in 2mins

3min rest

80% 1RM x 3

2min rest

max reps @ 85% bodyweight in 1min

3min rest

85% 1RM x 2

2min rest

max reps @ 90% bodyweight in 30secs

3min rest

90% 1RM x 1

tabata bottom-to-bottom squats

NOV 17, 2010

amrap in 20mins of:

400m run

max pull ups in one attempt

NOV 16, 2010

thruster for 3RM

3x5

5x3

*use of rack prohibited; clean bar from ground for use.*

for time:

400m run

500m row

NOV 15, 2010

NANCY

5RFT

400m run

95#/65# overhead squats x 15

NOV 12, 2010

24"/20" box jumps x 50

jumping pull ups x 50

16kg full kettlebell swings x 50

walking lunges x 50

knees to elbows x 50

45# push press x 50

back extensions x 50

20#/12# wall ball shots x 50

burpees x 50

double unders x 50

NOV 11, 2010

3RFT

24kg/16kg full kettlebell swing x 30

20#/12# wall ball shots x 25

pull up x 20

NOV 10, 2010

split jerk for 1RM

1x5

3x3

5x1

1000m row for time

NOV 9, 2010

5RFT

muscle up x 3

135#/95# squat snatch x 4

handstand push ups x 5

NOV 8, 2010

back squat

max reps @ 80% bodyweight in 2mins

3min rest

80% 1RM x 3

2min rest

max reps @ 85% bodyweight in 1min

3min rest

85% 1RM x 2

2min rest

max reps @ 90% bodyweight in 30secs

3min rest

90% 1RM x 1

NOV 6, 2010

clean

1x5 @ 80% 1RM

3x3 @ 90% 1RM

5x1 for 1RM

3RFT

400m run

max rest/recovery between efforts

NOV 5, 2010

perform max reps in 5mins at each station:

-pull ups

-air squats

-handstand push ups

-double unders

-calories on rower

rest 2mins between movements

with no prior deadlift warm up, deadlift 95% of your 1RM

NOV 4, 2010

3RFT

95#/65# hang power snatch x 5

overhead squat x 10

double unders x 25

1min rest

3RFT

115#/75# hang power clean x 5

push press x 10

double unders x 25

2min rest

3RFT

135#/95# hang squat clean x 5

push jerk x 10

double unders x 25

subtract 3mins from total time for score. post to comments.

NOV 3, 2010

push press

7x1 for 1RM

-no 'redip'

-dip, drive & press to lockout (knees, hips & elbows)

burpees x 10
knees to elbows x 20
double unders x 30
air squats x 40

NOV 1, 2010

find 1RM shoulder press in 10mins

rest

3 rounds of 60% 1RM shoulder press for max reps

4min rest between rounds

800m run for time