Tuesday, April 15, 2014

Wednesday 140416

Every 1 min for 10 mins:
3 Squat Snatches, 85% 1RM

-- then --

For distance:
Row, 7 mins

-- then --

"Annie"
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)

Monday, April 14, 2014

Tuesday 140415

Shoulder Press 3-3-3, using heaviest weight per set 
Push Press 3-3-3, using heaviest weight per set 
Push Jerk 3-3-3, using heaviest weight per set

-- then--

For time: 
150 Wall Balls, 20/14 lbs 

Complete 1 Burpee every time you stop your Wall Balls.  Accumulate the Burpees every time you stop where you complete 1 Burpee the first time you stop, 2 the second, 3 the third, etc.

Sunday, April 13, 2014

Monday 140414

3 rounds for time of:
7 Muscle-ups
14 Thrusters, 115/75 lbs
21 GHD Sit-ups

Thursday, April 10, 2014

Friday 140411

4 rounds for time of:
5 Power Cleans, 135/95 lbs
5 Front Squats, 135/95 lbs
5 Jerks, 135/95 lbs
5 Muscle Ups

Wednesday, April 9, 2014

Thursday 140410

Every 3 mins for 30 mins do:
Run, 400 m
15 Push-ups

Tuesday, April 8, 2014

Wednesday 140409

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 275/155 lbs
10 Pull-ups
15 Air Squats
20 Double Unders

Monday, April 7, 2014

Tuesday 140408

Tabata Wall Ball, 20 lbs, 10 ft
Tabata Sumo Deadlift High Pull, 75 lbs
Tabata Box Jump, 20 in
Tabata Push Press, 75 lbs
Tabata Row (calories)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.  The score is the total of the scores from the five stations. Post total reps and reps per round.

Sunday, April 6, 2014

Monday 140407

Complete as many rounds as possible in 15 mins of:
3 Handstand Push-ups
6 Power Snatches, 115/75 lbs
9 Overhead Squats, 115/75 lbs

Thursday, April 3, 2014

Friday 140404

With a partner and only one person working at a time:

As many reps as you can of:
Toes-to-bar, 5 mins
Rest 1 min
Box Jump Over, 24/20 in, 5 mins
Rest 1 min
Ball Slam, 50/30 lbs, 5 mins
Rest 1 min
Squat Clean Thruster, 155/115 lbs, 5 mins
Rest 1 min
Muscle-up, 5 mins

Wednesday, April 2, 2014

Thursday 140403

For time:
50 Burpees
10 AbMat Sit-ups
40 Burpees
20 AbMat Sit-ups
30 Burpees
30 AbMat Sit-ups
20 Burpees
40 AbMat Sit-ups
10 Burpees
50 AbMat Sit-ups