APRIL 27, 2012

75/45 ohs x 75
double unders x 100
hip extensions x 60
double unders x 100
toes to bar x 45
double unders x 100
hspu x 30
double unders x 100
muscle up x 15

APRIL 26, 2012

deadlift

4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%, then
e3mom for 12mins:  amrap @ 80% in one attempt

cash out:  amrap burpees in 1min

APRIL 25, 2012

tabata mash-up at each couplet.  20secs of work followed immediately by 10secs of rest.  alternate between the two movements until a total of 8 intervals have been completed (4 of each).  utilize the 10secs of rest for transition time between couplets.  score is total reps of each movement, from each couplet.

clapping push up
alternating one-legged squat
-
false grip ring pull up
30/24 box jump
-
hspu

jumping air squat
-
24kg/16kg alternating one arm snatch

knees to elbows
-
30/20 ball slam
burpee

APRIL 24, 2012

2-person team

one person runs while other works for reps.  they then switch roles before moving on to next couplet.  no rest between couplets.  score is team reps from each couplet.

800m run
amrap 135/95 ground to overhead
-
800m run
amrap 15' rope climb
-
800m run
amrap 135/95 squat clean

APRIL 23, 2012

3RFT

500m row
1min rest
amrap ring push ups in one attempt
1min rest
amrap 95/65 hang power snatch in one attempt
1min rest
amrap gymnastic kipping pull up in one attempt (no butterfly)
1min rest

APRIL 21, 2012

1 mile run

225/155 back squat x 30

hspu x 30

1000m row

APRIL 20, 2012

shoulder press 4x3
5min rest
emom for 8 mins:

push press x 3 using heaviest shoulder press load

APRIL 19, 2012

amrap in 15mins:

40/25 dumbbell ground to overhead (one in each arm) x 5

toes to bar x 10

20/14 wall ball x 15

APRIL 18, 2012

7 x 1 snatch for 1RM

APRIL 17, 2012

3RFT

100m run
push up x 50
100m run
sit up x 50
100m run
air squat x 50
100m run
hip extension x 50

compare to 18APR11

 

APRIL 16, 2012

HAMMER

5 rounds, each for time, of:

135/95 power clean x 5

front squat x 10

jerk x 5

pull up x 20

90sec rest

-each round is for time; you will have 5 scores

APRIL 14, 2012

front squat
7x3

amrap in 5 minutes:

rope climbs

APRIL 13, 2012

emom +1 rep each minute until failure
185/130 power clean
c2b pull ups

for completion:
30 tire flips

APRIL 12, 2012

7RFT

225/160 deadlift x 8

40/25 dumbbell thrusters x 8

APRIL 11, 2012

amrap in 6mins:
95/65 squat cleans x 7 

push ups x 12
2min rest
amrap in 6mins:
95/65 shoulder to overhead x 7 

pull ups x 12
2min rest
amrap in 6mins
95/65 ohs x 7
abmat sit ups x 12

APRIL 10, 2012

3RFT
1000m row
800m run

APRIL 9, 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

APRIL 7, 2012

BRING A FRIEND 

APRIL 6, 2012

BACKSQUAT

1x5 at 80%

3x1 at 90%

1x max reps at 70%

Max pull-ups in 1 attempt

APRIL 5, 2012

500m row
95/65 thruster x 25
24/20 box jump x 25
2min rest
400m run
95/65 sdhp x 25
burpee x 25

*score is total time

APRIL 4, 2012

amrap double unders in 3mins
1min rest
amrap air squats in 3mins
1min rest
amrap 2pood/1.5pood kbs in 3mins

Then

Within 10 minutes find 1RM deadlift

APRIL 3, 2012

2RFT
800m run
20/14 wall ball x 75

for completion:
GHD sit up x 50

APRIL 2, 2012

shoulder press
1x5 @ 80%
3x1 @ 90%
1x max reps @ 70%

15-12-9 of:
hspu
toes to bar