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May 31, 2016

A. Every 4 minutes, for 20 minutes (5 sets) of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Strict Handstand Push-Ups x max repsB.Three rounds for time of: 15 Deadlifts 155/105 12 Hang Power Cleans 9 Front Squats 6 Jerks

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May 30, 2016

"Murph"1 mile run100 pull ups200 push ups300 squats1 mile run

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May 27, 2016

Athena “Courage and Wisdom”On A 15 Min ClockPart 1 – 9 Min AMRAP OF9 Snatch 45 Double Under’s 9 HR Push UpsSCORE = Total Reps Completed***Each Rep Is Worth 1 Point Part 2 – 6 Min Time Cap To Complete2 Max Effort Snatch’s*Key Rules To Note*You get as many ...

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May 26, 2016

A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then…Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Rest 60 seconds Single-Arm Dumbbell Row x 10-12 reps @ 2111 Rest 60 secondsB.For time: Row 1000 Meters followed immediately by . . . Three rounds of: 30 Double-Unders 20 Kettlebell Swings 70/55 10  Handstand ...

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May 25, 2016

A. Every 3 minutes, for 15 minutes (5 sets): 3-5 Push PressGoal is to establish today’s 5-RM.B. Every minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (use the heaviest weight you believe you can successfully handle)

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May 24, 2016

A. Three sets of: 8-10 Front-Racked Alternating Lunges Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60-90 seconds Side Planks x 45 seconds each side Rest 60-90 secondsB.5 Min AMRAP:10 thrusters 95/6510 burpeesRest two minutes and then repeat.

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May 23, 2016

A. Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 1 rep @ 93-95% *Set 5 – 1 rep @ 97-99% *Set 6 – 1 rep @ 102% or moreB.Four rounds for max ...

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May 19, 2016

A.Every 2 Mins for 16 Mins:Hang Snatch 1.1.1 (Rest 5-7 Secs B/T Singles)B.7 Min AMRAP:7 Hang Power Snatch 135/9514 Toes To Bar

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May 18, 2016

A.Deadlift:*Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90+% Rest 3 minutes between sets and use that time to practice skills on the ...

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May 17, 2016

A. Six sets of: 2 Shoulder Press @ 20X1 Rest 2-3 minutesB.Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15 Thrusters 95/65 30 Double-Unders

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