5 rounds of:
bodyweight bench press for max consecutive reps
pull ups for max consecutive reps
-there is no time component; rest as needed between rounds
DEC 30, 2010
deadlift the following weight within 3mins:
men: 5 tons, women: 3 tons
-pick your load and keep the same weight the entire duration
-penalty for not completing task: 50 burpees*
immediately followed by an 800m run for time
3min rest
front squat the following weight within 3mins:
-men: 3 tons, women: 1.5 tons
-pick your load and keep the same weight the entire duration
-penalty for not completing task: 50 burpees*
immediately followed by an 800m run for time
*perform burpee penalties after the workout for completion
post respective loads & reps from each and total of both run times for score.
DEC 29, 2010
amrap in 6mins:
185/115 squat cleans x 3
hspu x 6
-post total reps for score
4min rest
amrap in 6mins:
205/135 ground to overhead x 3
strict pull ups x 6
-post total reps for score
4min rest
amrap in 6mins:
275/145 deadlift x 3
cfjax burpees x 6
-post total reps for score
-post total reps for score
DEC 21, 2010
400m run
135/95 deadlift x 10
135/95 power clean x 10
400m run
115/75 front squat x 15
115/75 push press x 15
400m run
95/55 ground to overhead x 20
95/55 overhead squats x 20
400m run
-15min time cap
-scale accordingly
DEC 20, 2010
front squat
3x3 for heaviest 3 rep load
4RFT
double unders x 40
pull ups x 20
burpees x 10
135#/95# squat clean thrusters x 5
DEC 16, 2010
5RFT
2pood/1.5pood kettlebell swings x 22
24"/20" box jumps x 22
400m run
burpees x 22
20#/14# wall ball shots x 22
24"/20" box jumps x 22
400m run
burpees x 22
20#/14# wall ball shots x 22
DEC 14, 2010
deadlift
-rest precisely 2mins between efforts
1x10 @ 70%
1x3 @ 85%
1x8 @ 75%
1x2 @ 90%
1x6 @ 80%
1x1 @ 95%
DEC 10, 2010
pull ups x 100
push ups x 100
push ups x 100
sit ups x 100
air squat x 100
-perform all 100 reps from each movement before moving to next exercise
-25min time cap
-25min time cap
DEC 9, 2010
10min max effort each station
3min rest between efforts
-row for calories
-rope climbs
-24kg/16kg kb swing
start at any station
DEC 7, 2010
back squat
-bodyweight x 20
-bodyweight + 40# x 15
-bodyweight + 60# x 12
-bodyweight + 80# x 9
3 x 300yd shuttle run
-work:rest ratio is 1:2
-post slowest time
DEC 6, 2010
in teams of two:
400m run
max pull ups
400m run
max kettlebell swings
400m run
max box jumps
400m run
max wall ball shots
DEC 4, 2010
find heaviest deadlift in 10mins
max abmat sit ups in 5mins
2min rest
75% of heaviest deadlift load for max reps in 2mins
5min rest
re-attempt heaviest deadlift load: limit 3 attempts within 5mins
max abmat sit ups in 10mins
DEC 2, 2010
find bench press 10RM
-rest at least 3mins between efforts
-time limit is 30mins
max L-pull ups in 5mins
DEC 1, 2010
2000m row
5min rest
100 double unders
3min rest
1000m row
1min rest
150 double unders
3min rest
500m row
5min rest
200 double unders
Subscribe to:
Posts (Atom)