Thursday, October 30, 2014

Friday 141031

The 300 Workout

For time:

25 Pull-ups
50 Deadlifts, 135/95 lbs
50 Push-ups
50 Box Jumps, 24/20 in
50 Floor Wipers, 135/95 lbs
50 Dumbbell Clean & Jerks, 35 lbs

25 Pull-ups

Its halloween so wear costumes if you have them.

Wednesday, October 29, 2014

Thursday 141030

Hang Power Clean : 1 Rep Max
Find your Hang Power Clean 1 Rep Max.

--Then--

in 12 mins do:
Run (Slam Ball), 50/30 lbs, 400 m
then in the remaining time, AMRAP of:
5 Squat Cleans, 155 lbs
15 Pull-ups
20 Dead Ball Over The Shoulders, 50/30 lbs

25 Double Unders

Tuesday, October 28, 2014

Wednesday 141029

Strict Deficit Handstand Pushups 1

Take 10 minutes to establish a deficit handstand push up on the parallettes. 

--then--

4 rounds for time of:
Rope Climb, 60 ft
3 Overhead Squats, 90% 1RM
12 Toes-to-bars



Monday, October 27, 2014

Tuesday 141028

Push Press 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

Team Chipper

For time:
Row, 1500 m
40 Alternating Kettlebell Snatches, 53/35 lbs
Sprint, 50 m
30 Box Jump (24 In.)s
Sprint, 50 m
40 Plyo Push-ups
Sprint, 50 m
30 Power Cleans, 155 lbs
Sprint, 50 m
200 Double Unders

Work in groups of two, one person works at a time, alternate runner on the sprint.

Sunday, October 26, 2014

Monday 141027

Weighted Pull-up : 1 Rep Max
Find your Weighted Pull-up 1 Rep Max.

—Then—

3 Rounds with a 7 Minute Cap

800m Run

with the time left over perform an AMRAP of

5 Ring Dips
10 Front Squat 95/65
5 Handstand Push Ups

Rest 2 Minutes between Rounds


This is scored by total Reps completed in each round.  

Thursday, October 23, 2014

Friday 141024

Deadlift 5-3-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

—Then—

In 12 mins do:

12 Muscle-ups
then in the remaining time, AMRAP of:
15 Kettlebell Goblet Squats, 1.5/1 pood
25 AbMat Sit-ups

35 Double Unders

Tuesday, October 21, 2014

Wednesday 141022

Squat, 10 mins

Spend a total of 10 minutes in a low squat, this is meant to be a stretch/mobility excercise. If you must stand up stretch and loosen up then return to the low postion as soon as posible, until 10 minutes is complete.

--Then--

For time:

Indian Run, 1 mi

In preperation for "Barbells for Boobs" Grace Today will focus on loosening up and mobility. Compile a group of runners and complete a 1 mile run with the runner in the rear running to the front continuously until the distance is complete.

--Then--

Mobility

This is not a timed workout.

Spend the rest of your time at the gym performing mobility excercises with emphasis on the the hips and shoulders.

Monday, October 20, 2014

Tuesday 141021

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

3 rounds for time of:
Run, 400 m
15 Squat Snatches, 75 lbs
25 Push-ups

Sunday, October 19, 2014

Monday 141020

Dirty Thirty
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees

30 Double Unders

Thursday, October 16, 2014

Friday 141017

For time:

50 Bench Presses, 135 lbs

--Then--

Death By Back Squat

With a continuously running clock perform:
1 Back Squat, 1x bodyweight in the first 1 min,
2 Back Squats, 1x bodyweight in the second 1 min
3 Back Squats, 1x bodyweight in the third 1 min ...

Continuing this for as long as you are able.