5 rounds for max reps:
bodyweight bench press
pull up
JANUARY 27, 2012
3RFT
40/25 one-armed dumbbell hang squat clean thruster x 12 (6ea arm)
24/20 burpee box jump x 12
3min rest
3RFT
250m row
1.5pood/1pood kb swing x 15
40/25 one-armed dumbbell hang squat clean thruster x 12 (6ea arm)
24/20 burpee box jump x 12
3min rest
3RFT
250m row
1.5pood/1pood kb swing x 15
JANUARY 26, 2012
amrap 3mins:
75/50 snatch x 10
toes to bar x 10
2min rest
amrap in 5mins:
75/50 snatch x 10
toes to bar x 10
2min rest
amrap in 7mins:
75/50 snatch x 10
toes to bar x 10
JANUARY 23, 2012
135/95 squat clean x 30
jumping pull up x 40
3min rest
155/110 power clean x 20
pull up x 30
3min rest
175/125 hang clean x 10
L-pull up x 20
JANUARY 20, 2012
bench press
1x5 @ 75%
2x3 @ 80%
3 x max reps @ 85%
amrap in 6mins:
hspu x 3
ring dip x 6
clapping push up x 9
1x5 @ 75%
2x3 @ 80%
3 x max reps @ 85%
amrap in 6mins:
hspu x 3
ring dip x 6
clapping push up x 9
JANUARY 14, 2012
within 10mins complete:
800m run
-find heaviest 1RM deadlift in remaining time
3min rest
within 10mins complete:
1000m row
-find heaviest 1RM shoulder to overhead in remaining time
within 10mins complete:
double unders x 300
-find heaviest 1RM overhead squat in remaining time
800m run
-find heaviest 1RM deadlift in remaining time
3min rest
within 10mins complete:
1000m row
-find heaviest 1RM shoulder to overhead in remaining time
within 10mins complete:
double unders x 300
-find heaviest 1RM overhead squat in remaining time
JANUARY 11, 2011
emom until failure:
c2b pull up x 3
mu2 (muscle up 2) ring dip x 6
jumping air squat x 9
-increase pull up by one rep each minute
JANUARY 4, 2012
in one attempt, amrap hspu
1min rest
using hspu reps, 185/125 power cleans for time
2min rest
in one attempt, amrap c2b pull up
3min rest
using c2b pull up reps, 135/95 thrusters for time
3min rest
using time from thrusters, amrap c2b pull up
2min rest
using pull up reps, 185/125 power cleans for time
1min rest
using time from cleans, amrap hspu
1min rest
using hspu reps, 185/125 power cleans for time
2min rest
in one attempt, amrap c2b pull up
3min rest
using c2b pull up reps, 135/95 thrusters for time
3min rest
using time from thrusters, amrap c2b pull up
2min rest
using pull up reps, 185/125 power cleans for time
1min rest
using time from cleans, amrap hspu
JANUARY 3, 2012
amrap in 12mins:
40/25 dumbbell hang clean to overhead x 6
ring dips x 8
rope climb x 1
in one attempt, amrap rope pull ups
-begins with hands on the rope (one hand directly on top of the other) and arms extended. you must pull your body up until your hands touch center of your chest. you may kip; do not use feet
JANUARY 2, 2012
deadlift
70% x amrap in one attempt
80% x amrap in one attempt
emom for 6mins: 85% x 1
70% x amrap in one attempt
80% x amrap in one attempt
emom for 6mins: 85% x 1
150 toes to bar for time
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