3RFT
500m row
bodyweight deadlifts x 12
24"/20" box jumps x 21
FEBRUARY 26, 2011
with your partner, performing the following:
-1 mile run together
-max pull ups in 3mins
-max burpees in 3mins
-800m run together
-max toes to bar in 3mins
-max push ups in 3mins
-400m run together
-max air squats in 3mins
-mar abmat sit ups in 3mins
FEBRUARY 25, 2011
using 80% of your clean-and-jerk 1RM, perform the following:
10RFT
clean and jerk x 1
1 round of Cindy (5 pull ups/10 push ups/15 air squats)
-you must complete 1 clean-and-jerk each round before starting the Cindy round
FEBRUARY 23, 2011
from the box, run to end of Dutton Island Road and back (a little over 4K).
-for spice and flavor, wear 20# weighted vest
-score is total time
3 attempts at max STRICT pull ups
-rest precisely 3mins between efforts
-if you do not have strict pull ups, perform 3x10 jumping negative pull ups. ensure the negative/eccentric phase is 4sec count on the way down. release hands from bar and rest 3secs between reps...NO INTENSITY OR SPEED!
-if you do not have strict pull ups, perform 3x10 jumping negative pull ups. ensure the negative/eccentric phase is 4sec count on the way down. release hands from bar and rest 3secs between reps...NO INTENSITY OR SPEED!
-score is total pull ups
3 attempts at max STRICT push ups
-rest precisely 3mins between efforts
-score is total push ups
FEBRUARY 21, 2011
deadlift for 3RM
5x3
using 90% of your heaviest load, perform 5 deadlifts at the beginning of every minute on the minute then as many box jumps as you can in the remaining seconds of that minute. continue until 8 minutes has elapsed. score is your total amount of box jumps completed. men use 24" box, women 20".
FEBRUARY 17, 2011
mark off 10 meters on the ground. on the 1st minute, sprint 10m or one length. the 2nd minute, sprint two lengths (down and back). sprint 3 lengths the third minute and so on until you can no longer finish the distance within that given minute. highest minute reached that i am aware of is 22mins. good luck!
FEBRUARY 15, 2011
with bar behind the neck, perform a split jerk. watch video here.
7x1
30-20-10 medicine ball cleans @ 20#/14#
10-20-30 clapping push ups
30 cleans then 10 push ups, 20 then 20, finally 10 then 30 for time.
FEBRUARY 14, 2011
amrap in 20mins of:
115/75 hang power clean x 15
air squats
400m run
-with your partner both working simultaneously, one person does cleans while other person squats.
-after person completes 15 cleans, they then swap movements
-after each person performs both movements, they both take off on the run
-score is completed rounds and total air squats
FEBRUARY 10, 2011
3RFT
800m run
2min rest in between
amrap in 6mins of:
clapping push ups x 5
jumping air squats x 10
FEBRUARY 8, 2011
Every Minute On the Minute (emom):
-accumulating/ascending pull ups
1 pull up the 1st minute, 2 pull ups the second, 3 pull ups the third and so on.
FEBRUARY 7, 2011
225/185 deadlift x 21
400m run
deadlift x 18
400m run
deadlift x 15
400m run
deadlift x 12
400m run
FEBRUARY 3, 2011
thruster
5x3
then w/ 90% of your heaviest load perform 3 thrusters e2mom for 10mins
-score is highest minute completed
FEBRUARY 2, 2011
max reps in 5mins w/ 2min rest in between:
tire flips
rope slams
50m sled drag
ground to shoulder heavy bag
burpee over the box jumps
FEBRUARY 1, 2011
115/75
thruster x 10
deadlift x 9
squat clean x 8
push press x 7
hang power clean x 6
front squat x 5
push jerk x 4
hangs squat clean x 3
power clean x 2
shoulder press x 1
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