Tuesday, November 25, 2014

Wednesday 141126

Row 5 km

This is an all out effort for time.


Complete the 5k row as a team switching off every 250M, While not rowing perform push ups for as many reps as possible. If completing alone cut the distance in half and do push ups for 1 minute before returning to the rower.

Monday, November 24, 2014

Tuesday 141124

Snatch Balance 1-1-1-1-1-1-1

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

--Then--

For time:
100 Double Unders
30 Power Snatches, 115/75 lbs
20 Handstand Push-ups

10 Muscle-ups

Sunday, November 23, 2014

Monday 141124

Front Squat 3-3-3-3-3

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

--then--

"Rahoi"

Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24 in
6 Thrusters, 95 lbs
6 Bar-facing Burpees

Thursday, November 20, 2014

Friday 141121

Romanian Deadlift 8-8-8

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

--Then--

AMRAP

Complete as many rounds as possible in 12 mins of:
9 Deadlifts, 185 lbs
18 Wall Balls, 20/14 lbs

36 Double Unders

Wednesday, November 19, 2014

Thursday 141120

EMOM: Shoulder Press, Push Press, Push Jerk
10 min EMOM:
1 shoulder press
1 push press
1 push jerk

--Then--

"FGB Style"

3 rounds, 1 min per station, of:
Pull-up
Push-up
Sit-up (standard)
Air Squat
Burpee
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Tuesday, November 18, 2014

Wednesday 141119

Squat Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

4 rounds for time:
15 Squat cleans
7 box jump 30 in
400 m run

Monday, November 17, 2014

Tuesday 141118

Ghd Medicine Ball Throws
3 attempts at a max distance med ball throw from full GHD back extension. Max distance is your score (in inches). Distance to initial contact with ground, no roll or bouces. 

--Then--

Weighted Push-up : 1 Rep Max
Record your best Weighted Push-up 1 Rep Max lift. Do so by stacking weight plates on your back, vest, etc.

--Then--

For time:
100 Double Unders
50 Handstand Push-ups
20 Toes-to-bars
30 Walking Lunges
50 Kettlebell Swings, 32/24 kg
20 Toes-to-bars
30 Walking Lunges
50 Push-up (hand release)s
20 Toes-to-bars

100 Double Unders

Sunday, November 16, 2014

Monday 141117

Overhead Squat : 1 Rep Max
Record your best Overhead Squat 1 Rep Max lift.

--Then--

Josh
For time:
21 Overhead Squats, 95/65 lbs
42 Pull-ups
15 Overhead Squats, 95/65 lbs
30 Pull-ups
9 Overhead Squats, 95/65 lbs

18 Pull-ups

Thursday, November 13, 2014

Friday 141114

Muscle Up (Strict)s : Max Set
A single set of Muscle Up (Strict)s for max reps.

--Then--

For time:
1 Row, 400 m
16 GHD Sit-ups
60 Double Unders
1 Row, 400 m
14 GHD Sit-ups
50 Double Unders
1 Row, 400 m
12 GHD Sit-ups
40 Double Unders
1 Row, 400 m
10 GHD Sit-ups
30 Double Unders
1 Row, 400 m
8 GHD Sit-ups
20 Double Unders
1 Row, 400 m
6 GHD Sit-ups
10 Double Unders

Wednesday, November 12, 2014

Thursday 141113

Power Snatch : 2 Rep Max
Find your Power Snatch 2 Rep Max.

--Then--

AMRAP
Complete as many rounds as possible in 8 mins of:
12 Alternating Kettlebell Snatches, 1.5/1 pood
8 Handstand Push-ups
6 Chest-to-bar Pull-ups

Rest 5 minutes

--Then--

AMRAP
Complete as many rounds as possible in 8 mins of:
12 Weighted Lunges, 50/30 lbs
8 Ball Slams, 50/30 lbs

6 Over Box Jumps (24")s