SEPTEMBER 28, 2012

AMRAP in 18min:

24"/20" Box Jumps x 15

115#/75# Push Press x 12

Toes to Bar x 9

SEPTEMBER 27, 2012

Low Bar Back Squat

 3-3-3-3

*rest 2-3 mins between sets

SEPTEMBER 26, 2012

de bench

Bench Press

8x2

*use 70% of 1RM

*rest 1min btw sets
then:
100 sit ups for time:

SEPTEMBER 25, 2012

30 - 20 - 10

Power Clean 135/95

"PV" KBS 1.5/1 pood

SEPTEMBER 24, 2012

skrong

Deadlift

10x2

*use 65% of your 1RM + bands

*rest 1min btw sets

SEPTEMBER 22, 2012

saturyay

Bench Press

1-1-1-1-1

*rest 2min btw sets

Then:

3x Max rep weighted push - ups

*male: 45# plate on the back

*female: 25# plate on the Back

SEPTEMBER 21, 2012

5RFT:

10 Pistols (alternating reps)

15 GHD Sit-Ups

200m run

*rest 1min between rounds

SEPTEMBER 21, 2012

Front Squat

1-1-1-1-1

SEPTEMBER 19, 2012

peerpressure

strict press

9x3

*use 50% of your 1RM

*rest :60 btw sets

SEPTEMBER 18, 2012

AMRAP in 10min:

15 ft rope climb x 1

135/95 hang power cleans x 12

 

SEPTEMBER 17, 2012

Low Bar Back Squat

 10x2

*use 60% of 1RM

*rest :50 sec btw sets 

then:

15 - 12 - 9

Handstand push-up

Box Jump 30''/24''

SEPTEMBER 15, 2012

weighted pull-ups

3, 3, 3, 3

*these are strict (no kip)

*rest 2 minutes between sets

SEPTEMBER 14, 2012

snatchuation

7 rft:

7 kb snatch (right) 2/1.5 pood

7 kb snatch (left) 2/1.5 pood

250m row

SEPTEMBER 13, 2012

Deadlift

1-1-1-1-1

*rest 2-3 minutes between reps

SEPTEMBER 12, 2012

"Sophia"

For Time:

10-9-8-7-6-5-4-3-2-1

115/75 squat clean thruster

50-45-40-35-30-25-20-15-10-5

double unders

SEPTEMBER 11, 2012

8 x 100m Sprint

*Rest 2 mins between sets

*Score is slowest time

SEPTEMBER 10, 2012

In teams of 2, working for total reps

Station 1:

calorie row/weighted overhead lunges

Station 2:

box jumps/hand release push-ups

Station 3:

kettle bell SDLHP/burpees

*30 sec work, 30 sec rest for a total of 4 minutes each station

*1 minute rest between stations

SEPTEMBER 8, 2012

shoulder press

1 - 1 - 1 - 1 - 1

*2 - 3 min rest btw sets

SEPTEMBER 7, 2012

AMRAP in 15min:

2 Rope Climbs - 15 ft.

70/53# kettle bell sumo deadlift high pull x 15

knees to elbows x 9

SEPTEMBER 6, 2012

Back Squat 

1-1-1-1-1

*must use low bar position

SEPTEMBER 5, 2012

Bench Press

9 x 3

*use 60% of 1RM

*rest :60 btw sets

then:

Tabata L-Sit Hold

SEPTEMBER 4, 2012

5RFT

200m sprint

70/53 kb swing x 20

SEPTEMBER 3, 2012

27 minute amrap:

rope climbs x 2

105/75 ground to overhead x 7

105/75 overhead walking lunge x 9

SEPTEMBER 1, 2012

"GRACE"

30 Clean and Jerks for Time

135/95