May 29, 2014

WU: 6 min

2 rounds

100 Double unders for time

SC: 23 min cap

8 Rounds

6 Snatch

3 Power Snatch

2 Over head squat

(115/95)

MC: 15 min Tabata

5 Rounds

Squats

Pushups

Lunges

Situps

Push Press (45/35)

May 28, 2014

WU: 6 min

4 rounds

As many reps as possible in 1 min; 30 sec rest in between rounds

KB swings (53/35)

SC: 30 min cap

Back Squat

Get to 1 @ 1RM

2 @ 90% 1RM

3 @ 85% 1RM

4 @ 80% 1RM

5 @ 75% 1RM

6 @ 70% 1RM

7 @ 65% 1RM

8 @ 60% 1RM

2 min rest between rounds

MC:

8 min AMRAP

3x Power Clean & jerk (185#)
10x Ball slams (20/15#)

May 27, 2014

WarmUp: 9 min cap

3 Rounds

400 m run

25 DB Unders

StrengthCon: 11 min cap

EMOM

7 Push Press (115/85)

Cant drop bar

MetCon: 

Everyone loves burpees

25 Min AMRAP

5 Burpee Pullups

5 Burpee Box Jumps

5 burpee slams

5 Burpee Wall balls

May 23, 2014

Warmup : 4 AMRAP minute cap

30 Pass throughs

20 Squats

10 Soldier Kicks

SC:15 min

EMOM 

3 AMR. KB Swings (53/35)

5 Deadlifts (80% 1RM)

MC: 20 min

10 min cap

8 rounds for max reps

20 seconds Hang power clean (115/85)
Rest 10 seconds
20 seconds Push press (115/85)
Rest 10 seconds

10 Min. Death by Squats

-Start at 7 reps
-must be in wallsit after reps are completed

May 22, 2014

WU: 6 min

4 rounds

10 side lunges

10 inchworms

10 sumo squats

SC: 14 min cap

 Snatch

3x3x3x3x3x3x3

Hang Snatch

2x2x2x2x2x2x2

85% 1RM

MC: 19 min cap

100-10

Double Unders (descend by 10)

10-1

Toes 2 Bar (descend by 1)

You are doing 100 Double unders then 10 Toes 2 Bar, 90 DU, 9 T2B, etc.

May 21, 2014

WU: 100 KB Swings (53#/35#)

SC: 12 min cap

3x5 Back Squat

3x5 Front Squat

80% 1RM

MC: 27 Min cap

7 rounds
15x Push press (75#/55#)
15x Sumo deadlift high-pull (75#/55#)
5x Pull-up, strict

May 20, 2014

WU: 20 min cap

Run 1 mile for time

SC: 20 min cap

Weighted pullups (53/35)

8x6

Weighted Pistols

(53/35)

10x6

MC: 5 min cap

5 Rounds

1 min each round

As many reps as possible of Slams (20/15)