02-03-2015


In 12' Find 3RM Thruster

then

4 Rounds for Time

10 Sumo Deadlift High Pull 40/30

10 Push Press

20 Back Squat 

28-02-2015

A) Intervals
– Be as fast and explosive as possible

A1) 7 x 20 seconds on : 15 seconds off
Row for distance

A2) 7 x 20 seconds on : 15 seconds off
Sprints

A3)7 x 20 seconds on : 15 seconds off
Double Unders

B) In teams accumulate

3k SkiErg
 

27-02-2015

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk

6-minute time cap   

26-02-2015

18min AMRAP:

In Pairs

12x Hang Power Snatches 35/25kg
12x Reverse Burpees
12x Thrusters 35/25kg
12x Pull ups

25-02-2015

In 20minutes, get as far as possible:

Run 750m
30 Over the box jumps (or box step overs)
40 Toes to bar (or sit-ups)
50 Thrusters 20/15kg
60 Burpees
70 Hollow Rocks
80 Push- Ups
AMRAP in remaining time:
Cal Row

24-02-2015



For time:
1-10 Burpee
P1 does 1 burpee, followed by P2
P2 does 2 burpees, followed by P2…etc

With NO REST

For Time:
1-10 Toes to bar
P1 does 1 TtB, followed by P2
P2 does 2 TtB, followed by P2…etc

21-02-2015

9-6-3

Muscle Ups

2 Unders(x3)

12-9-6

Double KB Push Press

2Unders(x3)


21-15-9

Push Ups

2Unders(x3)





(no Rest)

500 m Farmers Carry

20-02-2015

Deadlift

10-10-7-7-5-5-3-3-1-1-1

For Time:

In Pairs

160 Wall Balls

80 Clean and Jerks

40 Snatch

19-02-2015

For Time:

Row 1 Mile

50 Chest 2 Bar

50 Ring Push Ups

Run 1 Mile

18-02-2015

A:3 rounds for time:
Run 250m
20 KB/Dumbell squats @ 32/24
– The goal is unbroken squats
(12 minute time cap)


B: Alternating EMOM for 20 minutes:
Minute 1: Amrap Air Squats
Minute 2: Amrap Push Ups
Minute 3: Amrap Weighted Situps
Minute 4: Rest