amrap in 20mins of:
100m run (farthest door to back garage door)
135/95 ground to overhead x 10
bar-facing burpee x 10
100m run (farthest door to back garage door)
135/95 ground to overhead x 10
bar-facing burpee x 10
NOVEMBER 22, 2011
45/30 hang squat clean x 50
jumping pull up x 75
45/30 push press x 100
ghd sit up x 125
jumping pull up x 75
45/30 push press x 100
ghd sit up x 125
NOVEMBER 21, 2011
tabata mash-up:
c2b pull ups
2pood/1.5pood kb swings
2min rest
find 1RM thruster within 10mins
2min rest
3RFT
double under x 50
knees to elbows x 25
muscle up x 5
NOVEMBER 18, 2011
find heaviest 1RM front squat within 12mins, then follow immediately by:
for time:
400m run
225/155 deadlift x 50
400m run
NOVEMBER 17, 2011
find heaviest 1RM on bench press within 12mins, then follow immediately by:
for time:
400m run
95/65 overhead squat x 45
400m run
for time:
400m run
95/65 overhead squat x 45
400m run
NOVEMBER 16, 2011
find heaviest deadlift 1RM within 12mins, then follow immediately by:
for time:
400m run
135/95 thruster x 30
400m run
for time:
400m run
135/95 thruster x 30
400m run
NOVEMBER 15, 2011
handstand push up
5 x max reps
-each set is an amrap; perform as many reps as possible in each set
-rest 3mins between sets
for time:
400m run
75/45 snatch x 75
400m run
NOVEMBER 14, 2011
3 rounds of:
20/14 wall ball amrap in 2mins
knees to elbows amrap in 2mins
clapping push up amrap in 2mins
24/20 box jump amrap in 2mins
-FGB style
-rest 1min between rounds
-score is cumulative total reps
NOVEMBER 12, 2011
5RFT
pistol squat x 12
L-pull up x 9
185/130 power clean x 6
pistol squat x 12
L-pull up x 9
185/130 power clean x 6
3min rest
750m row for time
NOVEMBER 11, 2011
emom for 10mins:
40yd sprint (measure out 40yds, 120ft, or 36m)
-20# weighted vest optional
40yd sprint (measure out 40yds, 120ft, or 36m)
-20# weighted vest optional
3min rest
shoulder to overhead
5x1
2min rest
amrap 75/45 push press in one attempt
shoulder to overhead
5x1
2min rest
amrap 75/45 push press in one attempt
NOVEMBER 10, 2011
deadlift
2x5 @ 75%
1x3 @ 80%
3 x max reps @ 85%
2x5 @ 75%
1x3 @ 80%
3 x max reps @ 85%
core
3 rounds for completion:
ghd sit up x 25
glute ham raise x 25
ghd sit up x 25
glute ham raise x 25
NOVEMBER 9, 2011
8 tabata mash-up intervals (4 each)
-bodyweight bench press
-jumping air squat
add totals from each (for example: 43 bench/84 jump squats)
2min rest, then
for time:
1mile run
bodyweight power clean x 43 (using bench press reps from above)
burpee x 84 (using jump squat reps from above)
NOVEMBER 8, 2011
amrap in 12mins:
hspu x 8
rope climb x 2
3min rest
amrap 24"/20" box jumps in 30secs
1min rest
amrap toes-to-bar in 30secs
2min rest
hspu x 8
rope climb x 2
3min rest
amrap 24"/20" box jumps in 30secs
1min rest
amrap toes-to-bar in 30secs
2min rest
*calorie row*
NOVEMBER 2, 2011
clean 3x1
bench 3x1
ohs 3x1
-add heaviest load for total
-clean is from ground; squat or power
-complete 3 sets at each movement before moving to next
-rest approx. 3-5mins between sets
NOVEMBER 1, 2011
115/80 thruster x 21
pull up x 42
2pood/1.5pood kb swing x 21
thruster x 15
pull up x 30
kb swing x 15
thruster x 9
pull up x 18
kb swing x 9
pull up x 42
2pood/1.5pood kb swing x 21
thruster x 15
pull up x 30
kb swing x 15
thruster x 9
pull up x 18
kb swing x 9
max push ups in one attempt
OCTOBER 31, 2011
box jump for max height
5 x 1
21-15-9
225/155 deadlift
handstand push up
-12min time cap
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