Friday, January 30, 2015

Friday January 30th

Deadlift – Find 1 RM

20 minute AMRAP of:

200 DU

100 air squat

80 burpees

60 wall balls, 14/20lbs

40 T2B

20 strict HSPU

10 muscle ups

 

 

Posted in Workout of the Day

Thursday, January 29, 2015

 

 

 

Thursday January 29th

6 minute AMRAP of:

3 hang squat snatch, 115/175lbs

30 DU

4 minute rest

6 minute AMRAP of:

6 ground to overhead

12 burpees over the bar

4 minute rest

6 minute AMRAP of:

12 CTB pull ups

12 dips

12 box jump overs, 24/30”

 

Posted in Workout of the Day

Wednesday, January 28, 2015

 

 

Push Press – Find 1 RM

3 rounds for time of: (15 min time cap)

20 box jumps, 20/24”

20 hspu

20 T2B

500m row time trial

Posted in Workout of the Day

Tuesday, January 27, 2015

 

 

CGBP – find 1 RM

9-7-5 reps of:

Squat snatch, 115/185lbs

Bar muscle ups

Posted in Workout of the Day

Monday, January 26, 2015

 

 

OTM x 12 – 3 TnG cleans x 3 @75%

3 rounds for time of:

25 wall balls, 14/20lbs

25 pull ups

Posted in Workout of the Day

Saturday, January 24, 2015

 

 

20 minute AMRAP of:

200m row

5 box jumps, 30/40”

10 back squat, 65/95lbs

Increase back squat by 20lbs each rounds

Posted in Workout of the Day

Friday, January 22, 2015

 

 

Back Squat; 5@60%, 5@70%, 5@75%, 5@75%

3 rounds for time of:

5 squat clean thrusters, 135/225lbs

15 wall balls, 14/20lbs

Posted in Workout of the Day

Thursday, January 22, 2015

 

 

Hang clean – build to a tough single

10-8-6-4-2 reps of:

Front squat, 135/225lbs

T2B

HR push ups, feet on 45lb plate

Posted in Workout of the Day

Wednesday, January 21, 2015

 

 

5 min AMRAP of:

30 du

10 bjsd, 24/30″

8 db thrusters, 30/40

Rest 3 mins x2

Rest 5 mins

5 min AMRAP of:

10 HSPU

10 hang power clean, 65/95lbs

10 ttb

Posted in Workout of the Day

Tuesday, January 20, 2015

 

 

Back Squat – 5@60%, 5@65, 5@70%, 5@70%

5 rounds for time of:

5 muscle ups

5 push jerks, 135/185lbs

5 burpee box jumps, 24/30lbs

Posted in Workout of the Day