within 10mins:
50 burpees
find 1RM shoulder to overhead with remaining time
50 burpees
find 1RM shoulder to overhead with remaining time
-3min rest-
within 8mins:
800m run
row for calories in remaining time
DECEMBER 29, 2011
tabata mash up:
double unders
c2b pull ups
-3min rest-
1.5pood/1pood kb swings
jumping air squats
1000m row for time
DECEMBER 28, 2011
amrap in 16mins:
100m backwards run
20/14 wall ball x 25
-perform 3 burpees every 2mins
DECEMBER 27, 2011
3RFT
hand release push ups x 20
40/25 left hand overhead dumbbell walking lunges x 15
40/25 right hand overhead dumbbell walking lunges x 15
abmat sit ups x 40
400m run
hand release push ups x 20
40/25 left hand overhead dumbbell walking lunges x 15
40/25 right hand overhead dumbbell walking lunges x 15
abmat sit ups x 40
400m run
DECEMBER 19, 2011
5RFT
burpee x 15
90% front squat x 1
rope climb x 3
(using 90% front squat load) back squat x 5
DECEMBER 17, 2011
5RFT
400m run
24/20 burpee box jumps x 10
95/65 sdhp x 10
95/65 thruster x 10
1min rest
400m run
24/20 burpee box jumps x 10
95/65 sdhp x 10
95/65 thruster x 10
1min rest
DECEMBER 16, 2011
push press for 5x1
2 rounds of:
amrap double unders in 1min
30sec rest
amrap push ups in 1min
30sec rest
amrap knees to elbows in 1min
1min rest
2 rounds of:
amrap double unders in 1min
30sec rest
amrap push ups in 1min
30sec rest
amrap knees to elbows in 1min
1min rest
DECEMBER 12, 2011
every 2mins:
165/115 thruster x 5
2pood/1.5pood kb swing for reps in remaining secs
-workout is done once you've accumulated 100 kb swings
165/115 thruster x 5
2pood/1.5pood kb swing for reps in remaining secs
-workout is done once you've accumulated 100 kb swings
DECEMBER 10, 2011
hspu x 10
250/175 deadlift x 15
30"/24" box jump x 25
pull up x 50
20/14 wall ball x 100
double under x 200
400m run with 45/25 plate
250/175 deadlift x 15
30"/24" box jump x 25
pull up x 50
20/14 wall ball x 100
double under x 200
400m run with 45/25 plate
DECEMBER 7, 2011
amrap in 15
rope climbs x 2
20/14 wall ball x 20
200m run (front door to back garage door and back)
150 abmat sit ups for time
DECEMBER 3, 2011
deadlift
emom for 6mins @ 85%
e2mom for 8mins @ 90%
3 x max reps @ 80%
max height box jump (no arm swing)
-put hands either behind head or arms behind back
emom for 6mins @ 85%
e2mom for 8mins @ 90%
3 x max reps @ 80%
max height box jump (no arm swing)
-put hands either behind head or arms behind back
DECEMBER 2, 2011
with 20/10 weighted vest:
1000m row
burpee pull up x 20
400m uneven farmer carry (men 32kg/24kg ... women 24kg/16kg)
24"/20" box jump x 40
400m uneven farmer carry
1000m row
burpee pull up x 20
400m uneven farmer carry (men 32kg/24kg ... women 24kg/16kg)
24"/20" box jump x 40
400m uneven farmer carry
burpee pull up x 20
1000m row
1000m row
NOVEMBER 30, 2011
shoulder press
emom for 4mins @ 80%
e2mom for 6mins @ 85%
e3mom for 9mins @ 90%
max hspu in 5mins
emom for 4mins @ 80%
e2mom for 6mins @ 85%
e3mom for 9mins @ 90%
max hspu in 5mins
NOVEMBER 28, 2011
amrap in 45mins:
400m run
135/95 thruster for max reps in 2mins
'Cindy' round x 5
500m row
185/130 ground to overhead for max reps in 2mins
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