FEBRUARY 29, 2012

3RFT
155/105 barbell complex x 3
200m run
(1 complex = power clean + front squat + squat clean)

FEBRUARY 28, 2012

within 10mins, find 1RM overhead squat

then 4RFT:

115#/85# hang power snatch x 7
24"/20" box jump x 7

FEBRUARY 27, 2012

amrap in 8mins:

305/185 deadlift x 4

muscle up x 3

FEBRUARY 23, 2012

amrap in 6mins:
pull up x 1
push up x 3
air squat x 5

1min rest

amrap in 6mins:
pull up x 3
push up x 6
air squat x 9

1min rest

amrap in 6mins:
pull up x 5
push up x 10
air squat x 15

FEBRUARY 22, 2012

95/65 ohs x 21
muscle up x 10

95/65 ohs x 15

hspu x 10

95/65 ohs x 9
double unders x 100
95/65 sdhp x 9
hspu x 10
95/65 sdhp x 15
muscle up x 10
95/65 sdhp x 21

FEBRUARY 21, 2012

amrap in 8mins:

knees to elbows

3min rest

2K row

1 mile run

FEBRUARY 20, 2012

10RFT

95/65 push press x 10

burpee pull up x 10

5min rest

amrap 2pood/1.5pood russian kb swings in 5mins

FEBRUARY 18, 2012

amrap in 3mins of:

*135/95 power clean x 3

push ups x 6

air squats x 9

1min rest

repeat for a total of 5 cycles.

FEBRUARY 17, 2012

amrap 8mins:
5 burpees
7 pull ups
9 sit ups

FEBRUARY 16, 2012

back squat
1x5 @ 80%
3x3 @ 90%
3x max reps @ 75%

FEBRUARY 15, 2012

SIT DOWN HELEN

3RFT
800m run
1.5/1pood kbs x 35
air squat x 50

FEBRUARY 14, 2012

amrap in 20mins of:

115/75 hang power clean x 15

air squats

400m run

-with your partner both working simultaneously, one person does cleans while other person squats.

-after person completes 15 cleans, they then swap movements

-after each person performs both movements, they both take off on the run

-score is completed rounds and total air squats

FEBRUARY 13, 2012

amrap in 15mins:

double unders x 30
ring push ups x 12
200m run

FEBRUARY 11, 2012

RANDY

75/55 snatch x 75

FEBRUARY 10, 2012

deadlift

5x3

3x2

amrap @ 70% 1RM

FEBRUARY 9, 2012

HELEN

3RFT

400m run

1.5pood/1pood kb swings x 21

pull up x 12

FEBRUARY 8, 2012 - MARY

MARY

 

amrap in 20mins:

hspu x 5

alternating one-legged squats x 10

pull ups x 15 

 

 

FEBRUARY 6, 2012

1000m row

45/30 thruster x 50

pull up x 30

FEBRUARY 4, 2012

7RFT

165/115 front squat x 7

c2b pull up x 7

STRICTLY ELIZABETH

21-15-9

135/95 Power Cleans

Strict Ring Dips

FEBRUARY 2, 2012

6RFT

500m row

2min rest

-slowest row time is score

FEBRUARY 1, 2012

back squat
7x1

150 knees to elbows for completion

JANUARY 31, 2012

2-person team/simultaneous work/total reps
800m sandbag run
rope climbs

100m butcher sprint 90/70
burpee pull up

double unders x 200
20/14 wall balls

1000m row
1.5pood/1pood kb swings

-person 'A' does 1st movement who dictates time for partner 'B' to accumulate reps in 2nd movement
-they swap roles after finishing all four stations
-score is BOTH total time and total reps

JANUARY 30, 2012

BASELINE for time
5min rest
shoulder press
2x5
2x3
2x max reps @ 75%