work
2-4-6-8-10 of
165/115 deadlift
hang power clean
-immediately followed by-
10-8-6-4-2 of
front squat
shoulder to overhead (s2o)
(2 deadlifts then 2 cleans ascending to 10, then 10 front squats 10 s2o descending to 2)
JUNE 28, 2011
1 mile run
pull ups x 100
push ups x 200
air squats x 300
1 mile run
-20# vest optional
-partition the bodyweight movements in any fashion
JUNE 27, 2011
work:
400m run
muscle up x 10
185/130 power clean x 9
400m run
muscle up x 6
power clean x 12
400m run
muscle up x 4
power clean x 15
JUNE 24, 2011
focus: back squat
skill: box jump
-find highest jump within 4 attempts
work: back squat
10 x 1
JUNE 21, 2011
LYNNE
5 rounds
bodyweight bench press for max reps
pull ups for max reps
-no time component
-no rest between bench press & pull up
-rest as needed between rounds
extra credit: 3min worth of hanging knee raises
JUNE 20, 2011
225/155 deadlift x 21
air squat x 50
135/95 push press x 21
deadlift x 15
air squat x 50
push press x 15
deadlift x 9
air squat x 50
push press x 9
JUNE 16, 2011
amrap in 12mins:
45/25 overhead walking lunge x 10 paces
ring dip x 10
extra credit: 1.5pood/1pood kbs x 50
WEDNESDAY, JUNE 15
focus: press progression
skill: handstand walks
5RFT
115/80 shoulder press x 3
push press x 6
push jerk x 9
core: 100 abmat sit ups
TUESDAY, JUNE 14
with a weighted vest, run to Naval Station Mayport gate and back
-men 20# / women 14#
immediately followed by:
max rope climbs in 10mins
max push ups in 5mins
max 24"/20" box jumps in 2mins
(all in weighted vest)
MONDAY, JUNE 13
2K row for time
5min rest
find 1RM deadlift within 10mins
15-12-9 of:
315/205 deadlift
burpee pull up
FRIDAY, JUNE 10
work: 5RFT
135/95 squat snatch x 5
Ghd sit up x 20
135/95 squat snatch x 5
Ghd sit up x 20
core: for completion
glute ham raises x 40
JUNE 9, 2011
work: amrap in 12mins
rope climb x 1alternating one-legged squat x 6 (3ea leg)
rope climb x 1
2pood/1.5pood one arm russian kb swing x 12 (6ea arm)
rope climb x 1alternating one-legged squat x 6 (3ea leg)
rope climb x 1
2pood/1.5pood one arm russian kb swing x 12 (6ea arm)
core:
men (2) 45# plates / women (2) 25# plates
butcher sprint x 5
2min rest between efforts
JUNE 8, 2011
focus:
45#/35#
same as above for 3x3
same as above for 3x3
work:
heaving snatch balance 7x1
heaving snatch balance 7x1
extra credit:
emom +1 calorie row
JUNE 7, 2011
work:
bench press 5x5
bench press 5x5
then using 60% of 5RM bench,
for time
push press 9-7-5-3-1
c2b pull up 2-4-6-8-10
(9 press 2 pull up, 7 then 4 etc)
core: for time
50 toes to bar
core: for time
50 toes to bar
JUNE 6, 2011
work:
burpee x 50
205/145 deadlift x 40
handstand push up x 30
205/145 front squat x 20
muscle up x 10
JUNE 3, 2011
work:
amrap of hang power snatch in 5mins
-95/65
3min rest
800m run for time
-with 20/14 med ball
3min rest
emom handstand push up +1
-increase by one rep every minute until failure
JUNE 2, 2011
skill: turkish get up
focus: push jerk
work:
push jerk
push jerk
1x5
2x3
3x1
extra credit:
turkish get up work to 1RM
JUNE 1, 2011
skill: barbell overhead walk
focus: front squat
work:
amrap of burpee box jumps in 5mins
-24"/20"
3min rest
amrap of 135/95 squat clean thruster walks in 5mins
-one squat clean thruster then walk 5 paces w/ bar overhead = 1 rep
3min rest
amrap of calorie row in 5mins
-damper on 10
core:
50 toes-to-bar for time
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