7RFT
155/105 snatch x 5
100m run
OCTOBER 27, 2011
max double unders in 5mins
1min rest
400m uneven farmers carry
c2b pull up x 25
400m run
2-fer wall ball x 25
hip extension x 50
2-fer wall ball x 25
400m run
c2b pull up x 25
400m uneven farmers carry
OCTOBER 25, 2011
1000m row for time
every 2mins on the minute for 10mins:
every 2mins on the minute for 10mins:
80% deadlift 1RM x 3/5/7/5/3
amrap of push ups in remaining time
0:00 - 3 deadlifts then max push ups in remaining time
2:00 - 5 deads, max push ups in remaining time
4:00 - 7 deads, max push ups in remaining time
6:00 - 5 deads, max push ups in remaining time
8:00 - 3 deads, max push ups in remaining time
score is total accumulated push ups
OCTOBER 21, 2011
amrap of pull ups in 3mins
6min rest
amrap of 135/95 thrusters in 3mins
6min rest
amrap of pull ups in 2mins
4min rest
amrap of 155/105 thruster in 2mins
4min rest
800m run for time
OCTOBER 20, 2011
3RFT
500m row
3min rest between efforts
-post slowest 500m time for score
back squat maintenance
50%1RM x 20
75% x 10
90% x 3
65% x 8
80% x 5
95% x 1
OCTOBER 19, 2011
400m overhead walk 95/65
-squat snatch every time you set bar down
-repeat pyramid rep scheme of 1/2/3/4/5/4/3/2/1
-score it total time and number of times you set bar down
OCTOBER 17, 2011
burpee x 20
deadlift 90%1RM x 1
2min rest
burpee x 15
deadlift 85%1RM x 3
2min rest
burpee x 10
deadlift 80%1RM x 5
2min rest
burpee x 15
deadlift 85%1RM x 3
2min rest
burpee x 20
deadlift 90%1RM x 1
-rx is completing each couplet in <1min30secs
-transition from burpees to deadlift in <5secs
max pull ups in one attempt
OCTOBER 13, 2011
shoulder press
5x3
emom until failure:
10m sprint
burpee
-increase sprint by 10m each minute
-increase burpee by 1 each minute
OCTOBER 11, 2011
800m run
hang squat snatch x 15
800m run
mid-thigh squat snatch x 15
800m run
squat snatch x 15
OCTOBER 7, 2011
bench press
80% x max reps
-30sec rest-
hand release push ups x 25
-30sec rest-
70% x max reps
-30sec rest-
ring dip x 25
-30sec rest-
60% max reps
-30sec rest-
handstand push up x 25
*score is # of reps from each % and total time for workout
OCTOBER 6, 2011
emom until accumulating 300 double unders:
tire flips x 3
double unders
-2min rest-
emom until accumulating 100 knee to elbows:
hip extension x 10
kte
OCTOBER 5, 2011
partition in any fashion and complete:
3 mile run
5k row
-post time and method of completion for score
OCTOBER 4, 2011
within 10mins, back squat the following using one weight/load:
men 900lbs / women 6000lbs
-the load you choose will dictate the # of reps you will do
---5min rest---
within 8mins, push press the following:
men 7000lbs / women 4500lbs
---3min rest---
within 6mins, deadlift the following:
80% of 1RM for max reps
OCTOBER 3, 2011
e2mom for 12mins:
bodyweight ground to overhead x 3
burpee x 6
---5min rest---
emom until 20 squat cleans are accumulated:
muscle up x 3
bodyweight squat clean max reps in remaining seconds of that minute
---3min rest---
20/10 weighted vest:
800m run
OCTOBER 1, 2011
amrap in 20mins of:
handstand push up x 5
alternating one-legged squat (pistols) x 10
pull up x 15
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