shoulder press
1x6
3x4
5x2
500m row for time
MARCH 30, 2011
4RFT
muscle up x 7
155/100 power clean x 7
burpee chest-to-bar pull up x 7
155/100 squat clean thrusters x 7
MARCH 28, 2011
1000m row
135/95 overhead squat x 25
1.5pood/1pood kettlebell swing x 50
burpees x 25
800m run
MARCH 25, 2011
400m uneven farmers carry @ 2pood/1.5pood for men, 1.5pood/1pood women
double unders x 400
400m overhead plate walk @ 35# for men, 25# women
-penalty for resting/breaking the farmers carry is 5 burpees
-penalty for resting/breaking the overhead walk is 10 air squats
score is total time, total burpees and total air squats
MARCH 22, 2011
burpees x 70
sit ups x 60
1.5/1 pood kettlebell swings x 50
pull ups x 40
handstand push ups x 30
MARCH 21, 2011
back squat
1x3 @ 80%
2x3 @ 85%
3x1 for 1RM
115# back squat for max reps
30sec rest
max reps of chest-to-bar pull ups in one attempt
30sec rest
115# front squat for max reps
30sec rest
max reps of clapping push ups in one attempt
30sec rest
air squats for time using total reps from back AND front squats
30sec rest
burpees for time using total reps from pull ups AND push ups
MARCH 17, 2011
95/65 squat snatch x 10
handstand push ups x 30
135/95 ground to overhead x 20
burpees x 20
225/165 deadlift x 30
muscle ups x 10
MARCH 16, 2011
deadlift
every 3mins on the minute for 9mins:
every 3mins on the minute for 9mins:
80% x 5
2min rest
e2mom for 6mins:
85% x 3
3min rest
emom for 3mins:
90% x 1
5-10-15-10-5
handstand push ups
alternating one-legged squats (pistols)
MARCH 12, 2011
2x5
3x3
4x1
4x400 sprints
-work:rest ratio is 1:2, rest twice as long as effort
-score is slowest time
MARCH 11, 2011
10-9-8-7-6-5-4-3-2-1 of:
ring dips
chest-to-bar pull ups
20/14 wall ball shots @ 10' target
MARCH 7, 2011
front squat
2x5
2x5
3x3
4x1
max double unders in 3mins
2min rest
using double under reps, perform than many abmat sit ups for time
1min rest
using time from abmat sit ups, perform as many clapping push ups as possible
MARCH 5, 2011
perform 33 double unders emom
perform max reps of 155/115 squat cleans in remaining seconds of that minute
workout is complete once you have accumulated 33 total squat cleans
MARCH 4, 2011
Subscribe to:
Posts (Atom)