Friday, April 26, 2013

Emom 7 1 Power Snatch + 2 behind neck Push Press @ 80% Emom 7 2 touch & go Power Cleans + 1 Push Jerk @70% Metcon: 2 rds 30 Power Snatch 65/95 30 Bar burpees

Wednesday, April 24, 2013

50 Dubs/ 150 singles 50 Straight leg Abmat situps 2 Wall Walks 40 Dubs/ 120 singles 40 Straight leg Abmat situps 2 Wall Walks 30 Dubs/ 90 singles 30 Straight leg Abmat situps 2 Wall Walks 20 Dubs/ 60 singles 20 Straight leg Abmat situps 2 Wall Walks 10 Dubs/ 30 singles 10 Straight leg... Continue Reading →

Tuesday, April 23, 2013

"Bear Complex" Option "A" Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for... Continue Reading →

Wednesday, April 17, 2013

Back Squat 5-3-3-2-2 (quick descent, hold 5 sec at bottom, bounce & stand) 15 min AMRAP: 1 Push Press 65/95 1 Burpee 2 Push Press 2 Burpees 3 Push Press 3 Burpees 4 Push Press 4 Burpees........ Add 1 rep to each movement each round Endurance Add on/Option: 6 Rds 25 Ball Slams 25 GHD... Continue Reading →

Tuesday, April 16, 2013

7 x 2 Clean & 1 Jerk "The Chief" Max rounds in 3 minutes of: 3 Power Cleans (95/135) 6 HR Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Score is least Rds & Reps in a 3 min cycle. Finisher: 5 x 100m sprints Endurance add on/option: 5... Continue Reading →

Monday, April 15, 2013

A) EMOM7 3 position snatch @80% (hi to low) Mid thigh Above knee Floor B) Amrap 20 400m 10 C2B 20 HSPU 30 FS (75/115) 40 KBS Endurance: 50-40-30-20-10 Ball slams Box jumps Monday, April 15, 2013

Friday, April 12, 2013

Back Squats 5-3-3-3-2-2 3 Rds 21 Lunges (R+L=1) 21 Ball Slams 12/20 15 Box jumps 20/24 15 Rope Whips 9 V-Ups 9 C2B 25 m wtd sled pull 90/135 1 Rope Climb You guys love the Duck walk warm-up Barbie's favorite=burpees

Tuesday, April 9, 2013

30 burpees 15 Power Cleans 95/135 24 burpees 12 Power Cleans 18 burpees 9 Power Cleans 12 burpees 6 Power Cleans 6 burpees 3 Power Cleans Scaling option: Hang cleans 55/75 HR pushups Endurance Option: 5 Rds 200m row 200m wtd sled pull 65/95 50 Dubs 50 Ab mat sit ups

Monday, April 8, 2013

Emom 7 min 2 Snatch + 2 OHS @75% 3 RFT 50 Air Squats 15 Wall Balls 14/20 10 Push Press 65/95 200m run Finisher: 3 Rds 15 Wtd Pushups 10 Wtd GHDs Endurance Option: 20-1 KBS 1-20 Burpees

Thursday, April 4, 2013

Every 0:20 for 5 min Clean & Jerk @ 65% 3 min rest EMOM 8 minutes Clean & Jerk@ 75% 3 min rest 3 Rds 30 Hand2Hand KBS 35/55 15 RomanDeadlift 95/135 400m Endurance Option: 6 Rds: 30 KBS (hand 2 hand) 100m shuttle sprint (10m increments) 20 HR pushups

Tuesday, April 2, 2013

Thrusters(from the ground) 5x2 3 Rds 20 back squats 55/75 10 front rack lunges (total)55/75 800m run 3Rds 20 back squats 55/75 10 front rack lunges55/75 Endurance Option: 10-9-8-7-6-5-4-3-2-1 Burpees Air squats KBS

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