05.17.12

5/18

3 RFT of:

- 7 reps of deadlift at 345/225

- 7 muscle ups

then:

3 RFT

- 21 wall ball 20/14 to a 10 foot target

- 21 toes to bar

then:

400 meter run with 45/35 pound plate

28 burpee box jumps 24/20

400 meter run with 45/35 pound plate

3 muscle ups

1 Comment

05.16.12

5/17

turkish get up – 15 minutes to the heaviest weight you can do up and down. Must be able to perform weight on each side.

20 minute AMRAP

- 15 pull ups

- 10 turkish half get ups 55/35 (only go to the kneeling position then back down. Switch sides every rep)

6 Comments

05.15.12

5/16

Muscle snatch – 15 minutes to a 5RM.

50 bar facing burpees. EMOM – 5 snatches 75/55

5 Comments

05.14.12

5/15

Overhead squat – 4 sets of 6-8 reps. Go as heavy as you can for these sets. Active shoulder, weight on heels.

75 wall ball to a 12/11 foot target.  Weight is 20/14. EMOM – 2 suicides to the width of the room.

3 Comments

05.13.12

5/14

posterior chain GHD work. 15 minutes – beginners drill hip extension. Intermediate – either weighted hip extension or handstring raises. advanced – glute ham raises. Work in sets of 6-8. Challenge yourself – get heavy!

3 RFT

-50 lunge steps

- 40 hand release push ups. Men will have toes on 2-45 kb plates stacked up, women will have toes on one 45 kb plate.

- 30 toes to bar

3 Comments

05.10.12

5/11

50 back squats 135/95

40 pull ups

30 shoulder to overhead 135/95

50 front squats 85/65

40 pullups

30 shoulder to overhead 85/65

50 overhead squats 65/45

40 pull ups

30 shoulder to overhead 65/45

4 Comments

05.09.12

5/10

High hang squat clean – 15 minutes to a 1RM. Must receive in squat. Power clean to front squat is not allowed.

5-4-3-2-1 of:

squat clean 225/135

muscle up

3 Comments

05.08.12

5/9

30 min EMOM

-5 pull ups

-10 push ups

- 15 squats

Start each round at the top of every minute. Continue as long as you are able to get the round completed within the minute.

6 Comments

05.07.12

5/8

15 minutes to a 3RM front squat. Make sure bar is in optimal position to receive the clean.

4 RFT

-run 400

-21 front squats 135/95 (must take from floor)

-12 HSPU

3 Comments

05.06.12

5/7

Strict overhead press 5-5-5-5-5. Start with 60% of your last 1RM.

200 meter lateral shuffle

-10 rounds of:

—- 5 thrusters 95/65

—- 5 C2B pull ups

200 meter lateral shuffle

4 Comments