5RFT
400m run
back squat x 5
-find a load heavy enough; roughly 80% of 1RM
MARCH 27, 2012
air squat x 75
pull up x 50
ring dip x 20
air squat x 50
pull up x 35
ring dip x 15
air squat x 25
pull up x 20
ring dip x 10
MARCH 26, 2012
1000m row
155/110 ground to overhead x 21
800m run
155/110 ground to overhead x 21
1000m row
MARCH 23, 2012
amrap in 7mins:
100/65 thruster, 3 reps
3 c2b pull-ups
thruster, 6 reps
6 c2b pull-ups
thruster, 9 reps
9 c2b pull-ups
thruster, 12 reps
12 c2b pull-ups
thruster, 15 reps
15 c2b pull-ups
thruster, 18 reps
18 c2b pull-ups
thruster, 21 reps
21 c2b pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MARCH 22, 2012
4RFT
40/25 one arm dumbell snatch x 15
20/14 med ball clean/wall ball complex x 15
*perform a med ball clean then extend into wall ball shot at targets of 10' men / 9' women. let ball hit ground allowing you to mbc into the next rep.
40/25 one arm dumbell snatch x 15
20/14 med ball clean/wall ball complex x 15
*perform a med ball clean then extend into wall ball shot at targets of 10' men / 9' women. let ball hit ground allowing you to mbc into the next rep.
MARCH 21, 2012
back squat
1x5 @ 80% - rest 3mins between sets
1x5 @ 80% - rest 3mins between sets
3x3 @ 85% - rest 2mins between sets
5x1 @ 90% - rest 90secs between sets
MARCH 19, 2012
10-9-8-7-6-5-4-3-2-1
135/95 push jerk
*perform one 15' rope climb after every push jerk set (10 total)
MARCH 13TH, 2012
10-9-8-7-6-5-4-3-2-1
1.5x bodyweight deadlifts
bodyweight bench press
.75x bodyweight cleans
MARCH 12, 2012
1 mile run for time
-5min rest-
amrap push ups in 2mins
-1min rest-
amrap sit ups in 2mins
-1min rest-
amrap air squats in 2mins
MARCH 10, 2012
5RFT
115/95 squat snatch x 3
power snatch x 6
ohs x 9
-then-
3 rounds
ghd sit ups x 20
25# static plate holds for 5mins
MARCH 5, 2012
12 min amrap:
max 2pood/1.5pood kettle bell swings*
500m row
max 2pood/1.5pood kettle bell swings*
500m row
*swings must be in constant motion; the moment you stop swinging, your effort is finished.
no hanging/resting the kettlebell between legs.
score is total KB swings.
MARCH 3, 2012
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Subscribe to:
Posts (Atom)