work
behind neck split jerk
7x1
core
amrap tire flips in 5mins
AUGUST 24, 2011
work
5RFT
ring dips x 10
calorie row x 15
1.5/1 kb swing x 20
jumping pull up x 25
double unders x 30
AUGUST 23, 2011
work
10-9-8-7-6-5-4-3-2-1
1.5x bodyweight deadlifts
bodyweight bench press
.75x bodyweight clean
AUGUST 20, 2011
work
amrap tire flips in 3mins
1min rest
amrap rope climbs in 3mins
1min rest
amrap butcher sprints in 3mins
1min rest
amrap 24/20" box jumps in 3mins
1min rest
amrap 45/25 overhead walking lunges in 3mins
puke
AUGUST 19, 2011
work
6x400m sprints
-3min rest between
6x400m sprints
-3min rest between
-20/10 weighted vest optional; if chosen, alternate wearing of vest on sprints
core
100 knees to elbows
core
100 knees to elbows
AUGUST 15, 2011
work
shoulder press
70% @ 2 x 5
75% @ 2 x 3
80%@ 2 x max reps
core
strict toes-to-bar (no kip/no swing) x 75
AUGUST 13, 2011
work
with 20/10 weighted vest:
800m run
walking lunges x 80
30"/24" box jumps x 40
row for calories x 20
AUGUST 12, 2011
work
amrap in 12:
ring punch out x 6
-one rep equals lowering yourself down, punching out with left then right arm and then pushing back up.
275/185 deadlift x 8
AUGUST 11, 2011
work
5RFT
400m run
1.5pood/1pood alternating kb snatch x 20
-each snatch is 1 rep
c2b pull up x 15
AUGUST 8, 2011
work
handstand push up x 10
20/14 wall balls x 20
toes-to-bar x 30
135/95 power clean x 40
burpees x 50
75/45 sumo deadlift high pull x 60
AUGUST 4, 2011
work
amrap in 20mins:
handstand walks x 5
knees to elbows x 10
30"/24" box jumps x 15
amrap in 20mins:
handstand walks x 5
knees to elbows x 10
30"/24" box jumps x 15
AUGUST 1, 2011
work
15min time cap:
double unders emom x 30
185/130 ground to overhead
-complete 30 double unders every minute on the minute
-perform g2o reps in remaining time of that minute
-work is complete when 30 g2o have been accumulated or when time cap is reached
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