Tuesday, March 31, 2015

A. Split Jerk – build to 95%
B. For time:
30 CTB
15 front squats, 155/225lbs, from floor
10 wall walks
10 front squats
30 CTB

Posted in Workout of the Day

Monday, March 30, 2015

 

A.      CGBP – build to tough single

 

B.      8 rounds for time of:

 

1 squat clean, 145/245lbs (80%)

 

3 burpee muscle ups

 

5 pistols/leg

 

 

 

Posted in Workout of the Day

Saturday, March 28, 2015

 

A.      Split Jerk – build to 90%

 

B.      12 minute AMRAP of:

 

5 strict HSPU

 

10 TTB

 

 

 

Posted in Workout of the Day

Friday, March 27, 2015

 

Workout 15.5

 

27-21-15-9 reps for time of:

Row (calories)

Thrusters

 

M 95 lb.  F 65 lb.

 

Posted in Workout of the Day

Wednesday, March 25, 2015

 

A.      OTM x 10 1-2 muscle ups, rings or bar

 

B.      For time:

 

12-9-6 Power cleans, 125/185lbs

 

21-15-9 TTB

 

Posted in Workout of the Day

Tuesday, March 24, 2015

 

A.      Snatch Balance, build to a tough single

 

B.      3 rounds for time of:

 

500m row

 

10 hang squat snatches, 105/155lbs

 

10 alt. front rack reverse lunges

 

Posted in Workout of the Day

Monday, March 23, 2015

 

A.      Back Squat @20X1 – build to a tough single

 

B.      21-18-15-12-9 reps of:

 

Calorie row

 

KBS, 53/70lbs

 

Posted in Workout of the Day

Friday, March 20, 2015

 

 

Workout 15.4

 

8-minute AMRAP:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., following same pattern

 

M 185 lb.  F 125 lb.

 

Posted in Workout of the Day

Thursday, March 19, 2015

 

A.      Split Jerk – build to 85%

 

B.      15 minute AMRAP of:

 

10 back squat, 115/185lbs

 

10 TTB

 

40 DU

 

Posted in Workout of the Day

Wednesday, March 18, 2015

 

Aa.      HSW practice – with a partner using sticks, freestanding HS holds

 

B.      For time:

 

With 2 KBS complete 4 rounds of:

 

4 cleans

 

10m front rack walk

 

8 S2O

 

10m front rack walk

 

8 walking lunges with KBs in front rack

 

10m front rack walk

 

8 front squats

 

Each round should be unbroken, start light and go heavy. Rest as needed between sets.

 

Posted in Workout of the Day