March 17, 2014

A.

3 sets, not for time:

Strict Handstand Push Ups x 10 reps

Hollow Body Hold x :45 seconds

B.

Every minute on the minute until you fail or reach 10 minutes:

Push Press x 1 rep 

Increase 10 lbs each minute

C.

Every minute on the minute until you fail or reach 10 minutes:

Front Squat x 1 rep

Start the front squat at your last successful push press

D.

For Time:

With a Partner

400 Calories on AirDyne or Rower (AD preferred)

200 Double Unders

100 Shoulder to Overhead (95lbs/65lbs)

*only one partner can work at a time

March 12, 2013

A.

Every minute on the minute, for 7 minutes:

Top :30 - Toes to Bar x 7 Reps

Bottom :30 - Handstand Push-Ups x 7 reps

B.

Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

C.

For Time:

With a partner

50-40-30-20-10-20-30-40-50 

Calories on AirDyne or Rower

(switch with partner each set)

March 11, 2014

A.

Four sets of:

5/3 Muscle Ups

12 Box Jumps (24"/20")

50 Double Unders

rest 2 minutes

B.

Every 2 minutes, for 12 minutes (6 sets)

Snatch x 1.1 @ 85-90%

(rest 10 seconds between reps)

C.

As many rounds and reps as possible, in 10 minutes:

7 Shoulder to Overhead (95/65)

14 Burpees over the Barbell

21 Wall Ball Shots (20lbs/14lbs)

March 10, 2014

A.

Five sets of:

Clean and Jerk x 1.1.1

(rest 10 seconds between reps)

B.

Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed

C.

Two sets for times:

Run 400 m

40 Double Unders

Run 400 m

rest 3 minutes

March 5, 2014

A.

Three sets for times of:

15 Overhead Squats (115lbs/75lbs)

10 Box Jump Overs (24"/20")

5/3 Muscle Ups

rest 3 minutes

B.

Every minute on the minute, for 14 minutes:

Odd Minutes: 7 Toes to Bar

Even Minutes: 7 Handstand Push Ups

C.

For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing

March 4, 2013

A.

Every minute on the minute, for 10 minutes:

Snatch x 1.1.1

(rest 10 seconds between reps)

B.

Five sets for max reps of:

60 seconds of Shoulder to Overhead

rest two minutes

Loads: (95/65), (115/75), (135/95), (155/105), (175/115)

C.
As many rounds and reps in 6 minutes of:

10 Chest to Bar Pull-Ups

7 Ring Dips (w/ a 5 second support hold at top)

rest 3 minutes..

D.

As many rounds and reps in 5 minutes of:

20 Wall Ball Shots (20lbs/14lbs)

10 Burpees

 

March 3, 2014

A.

Five Sets of:

Front Squats x 2-3 reps @ 75-80%

rest as needed

B.

Six sets of:

Hang Clean + Clean + Jerk

rest 2 minutes

C.

As many rounds and reps as possible in 12 minutes:

10 DB Push Press (45lbs/25lbs)

20 Calories 

(Air Dyne or Rower)

30 Hollow Rocks