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July 30, 2014

4 Sets for Max RepsAgainst a 5 Minute Running Clock...Max Reps Unbroken Pull-Ups600m RunMax Reps Push Press 115/75 **Rest Exactly 5 Mins Between Sets****Push Press Starts With Bar on Ground**

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July 29, 2014

A.5-6 Sets:Bench Press @ 20x1Set 1-3 Reps @ 50% Possible 1RMSet 2-2 Reps @ 75% Possible 1RMSet 3-1 Rep @ 85% Possible 1RMSet 4-1 Rep @ 90-95% Possible 1RMSet 5-1 Rep @ Test Possible 1RMSet 6-1 Rep @ Exceed Set 5 Weight (Optional)**Rest 3 Minutes between sets 3-6** B.Capacity Test5 Min BurpeesRest 5 ...

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July 28, 2014

A.5 Sets:3-5 Back Squats @ 30x1Rest 90 Secs10-12 DB External Rotation @ 2020Rest 90 Secs B.3 Rounds For Time:30 Wall Balls 20/1420 Toes To Bar

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July 25, 2014

A.4 Sets:8-10 Bulgarian Split Squats @30x1Rest 60 Secs3-4 Weighted Pull-Ups @ 20x1Rest 60 Secs B,5 Min AMRAP10 Pull-Ups10 Wall Balls 20/14 Rest Exactly 3 Mins C.5 Min AMRAP10 Mountain Climbers10 Sit-Ups

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July 24, 2014

A.Bench Press5-3-3-2-2**See board for loading scheme B.3 Rounds For Time:10 Shoulder to Overhead 135/9515 Box Jumps 24"/20"*Bar starts on ground

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July 23, 2014

A.4 Sets:8 Back Squats @ 30x1Rest 30 Secs8-10 Single Arm KB/DB Row @ 2011Rest 30 Secs1 Min Front Leaning Rest on RingsRest 2 Mins B.For Time:50 Calorie RowThen 3 Rounds of:10 Thrusters 95/6510 Ring Dips C.3 Untimed Sets of:60 Sec Side Plank L60 Sec Side Plank R

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July 22, 2014

A.Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… B.For time:100 Double-Unders50 Pull-Ups400 Meter Run80 Squats40 Hand-Release Push-Ups400 Meter Run60 Kettlebell Swings (55/35 lbs)30 Handstand Push-Ups400 Meter ...

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July 21, 2014

A.Take 10-15 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean B.Every minute, on the minute, for 20 minutes, perform:3 Power Cleans5 Burpees**Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead ...

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July 18, 2014

A.6 Sets:Snatch + 5 OHSRest 2-3 Mins Between Sets B.12 Min AMRAP:10 Alternating DB/KB G2O 70/55250m Run C.Plank Wheel O' Death

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July 17, 2014

5 Sets:4-6 DeadliftsRest 90 SecsMax Reps Push-UpsRest 90 Secs10-12 Weighted Reverse Alternating LungesRest 90 Secs8-10 DB/KB Strict Overhead PressRest 90 Secs *Rest the EXACT amount of time stated between exercises*If you hit the high number of reps in the rep range, then weight will need to be added to the next ...

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