Tuesday, July 28, 2015

Wednesday 150729

DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

Monday, July 27, 2015

Tuesday 150728

Rope Climb (Legless)s 

3-3-3

Rest as needed between sets.

--Then--

Every 1:30 for 15 mins do:
1 Snatch, pick load
3 Overhead Squats, pick load
6 Front Squats, pick load


Use the same weight for each complex, add weight between rounds if desired.

Sunday, July 26, 2015

Monday 150727

Record your best Weighted Pull-up 1 Rep Max lift.

--Then--

For 4 cycles:
AMRAP in 3 mins of:
10 Chest-to-bar Pull-ups
10 Handstand Push-ups
30 Row (calories)s

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

Thursday, July 23, 2015

Friday 150724

Del

For time:
25 Burpees
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball), 20/14 lbs, 400 m
25 Handstand Push Ups
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Chest To Bar)s
Run (medicine ball), 20/14 lbs, 400 m

25 Burpees

Wednesday, July 22, 2015

Thursday 150723

Weighted Ring Dip 5-5-5

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

--Then--

5 rounds for time of:
9 Deadlifts, 135 lbs
6 Hang Power Snatches, 135 lbs

3 Overhead Squats, 135 lbs

Tuesday, July 21, 2015

Wednesday 150722

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

50 Double Unders

Monday, July 20, 2015

Tuesday 150721

3 rounds for time of:
Row, 500 m
5 Muscle-ups
10 Clean & Jerks, 135/95 lbs

Sunday, July 19, 2015

Monday 150720

Find your Overhead Squat 2 Rep Max.

--Then--

4 rounds for time of:
10 Front Squats, 135/95 lbs

Kettlebell Farmer's Walk, 1.5/1 pood, 200 m

Thursday, July 16, 2015

Friday 150717

For time:
30 Pull-ups
25 Box Jumps, 24/20 in
20 Push Press, 115/75 lbs
15 Ring Dips
28 Pull-ups
23 Box Jumps, 24/20 in
18 Push Press, 115/75 lbs
13 Ring Dips
26 Pull-ups
21 Box Jumps, 24/20 in
16 Push Press, 115/75 lbs
11 Ring Dips
24 Pull-ups
19 Box Jumps, 24/20 in
14 Push Press, 115/75 lbs
9 Ring Dips
22 Pull-ups
17 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs

7 Ring Dips

Wednesday, July 15, 2015

Thursday 150716

Pause Front Squat 2-2-2

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

--Then--

3 rounds for time of:
Run, 800 m

50 Wall Balls, 20/14 lbs