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July 31, 2015

A.3 sets, not for time, of:5-7 L Pull-Ups (Or Highest Progression)5-7 KB Clean & Press150m Row SprintB.7 Minute AMRAP:20 Wall Balls 20/1415 Box Jumps 24"/20"10 Toes To Bar

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July 30, 2015

A.Take 15 to 20 mins and build to today's 1RM SnatchB.For Time:5 Shoulder to Overhead10 Power Cleans15 Burpees Over Bar600m Run15 Burpees Over Bar10 Power Cleans5 Shoulder to OverheadRx=185/125

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July 29, 2015

A.4 Sets:4-6 Halting Front Squats @ 31x1Rest 2-3 Mins Between SetsB.3 Rounds For Max RepsAgainst a 3 minute running clock, complete:500m RowMax Alt DB G2O 70/55*Rest 3 Mins Between Rounds

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July 28, 2015

A.5 Sets:3-5 Power Cleans*Touch and Go*Build over the course of your setsB.For Time:21-15-9KB Swings 55/35Hand Release Push-UpsPull-Ups 

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July 27, 2015

A. Four sets of: Push Press x 3-5 reps Rest 2-3 minutes B. Every minute, on the minute, for 15 minutes: Mins 1,4,7,10,13 – Row 150 Meters Mins 2,5,8,11,14 – 10 Handstand Push-Ups Mins 3,6,9,12,15 – 30 Double-Unders 

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July 24, 2015

A.5 Sets:Clean & Jerk 1.1.1 (Rest 10 Seconds Between Singles)Rest 2-3 Mins Between SetsB.In teams of two, partners alternate whole rounds to complete 10 Rounds Each of:3 Ground To Overhead3 Burpee Pull-Ups

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July 23, 2015

A.Four sets of: 6-8 Halting Front Squats @ 32X1Rest 2-3 minutesB.Complete as many rounds and reps as possible in 7 minutes of: 5 Handstand Push-Ups 10 Sit-Ups 15 Squats

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July 22, 2015

A. Three sets, not for time, of: 5-10 Chest to Bar Pull-Ups 6-10 Alternating Pistols 3-5 Kettlebell Windmills (each arm) B. Three rounds for time of: 50/30 Push-Ups 30 Double-Unders 400 Meter Run

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July 21, 2015

A.Bench PressSet 1-5 reps @ 50%1RM Set 2-3 reps @ 75% 1RM Set 3-2 reps @ 85% 1RM Set 4-1 rep @ 90-95% 1RM Set 5-1 rep @ 101-103% 1RM Set 6-(Optional) Exceed Set 5 WeightRest 2-3 Mins Between SetsB.For Time:5 Power Cleans @ 80-85% 1RM Power Clean400m Run10 Power Cleans @ 70-75% 1RM Power Clean800m ...

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July 20, 2015

Sorry guys...WordPress didn't post this morning.This is an exact re-test of May 18, 2015.A.Take 20 Mins and build to today's 2RM Back SquatB.One Set of Max Reps Strict Pull-UpsC.For Max Cals/Reps:3 Mins Calorie RowRest 60 Secs3 Mins Burpee Box Jump Overs 24"/20"Rest 60 Secs3 Mins Wall Balls 20/14 **You will use ...

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