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Fri

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Posted 05/11/17 by | 0

WU:

800m Partner med ball run (1 ball, 2 peeps)

ST:

Find a 1 RM Strict Press in 15 min.

4 min AMRAP:

7 Chest to Bar Pull-up

11 Handstand Push-up

*rest 4 min.

4 min AMRAP:

7 Toes to Bar

11 Burpees

(2 scores)

 


Thurs

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Posted 05/10/17 by | 0

ST:

20 min to find a new 10 rep max Back Squat.

EMOM 16: (8 rds)

even minutes- :30 max rep RKBS (70/52)

odd minutes- :30 max calorie row


Wed

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Posted 05/09/17 by | 0

“Annie”

50-40-30-20-10 reps of:

Double-Unders

Sit-ups

ACC – 3 RNFT:

8 DB Bench Press

:30 Hip Extension Iso-Hold

 

 

 

 

 


Tuesday

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Posted 05/08/17 by | 0

SS: 14 mins to build to a heavy 1 rep Thruster for the day.

For time:
15 Thrusters 135/95
21 Sumo deadlift high pulls 135/95
12 Thrusters
15 Sumo deadlift high pulls
9 Thrusters
9 Sumo deadlift high pulls

*14 min. time cap.


Monday

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Posted 05/07/17 by | 0

WU: 5 stations, alternate every minute for 10 minutes, spread bodies out evenly in stations.

1) Downward dog, 2) :30 Assault bike sprint, 3) Spiderman lunge, 4) Jump squats, 5) Hang to Active

ST:

3 sets of Max Rep Negative Pull-ups (4 mississippi count down)

then, 3 sets of L-sit Hold (or L- tuck, minimum :15 secs)

Cond:

10 x 50m Sprint (rest on your walk back till last person is back on line)


Fri

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Posted 05/04/17 by | 0

SS:

Find a 4 rep max deficit handstand push-up (Kipping allowed. Start small.)

15 min cap.

3 RFT:

60 Double-Unders

20 Ring Dips

10 Deadlifts (245/175)

17 min cap.


Thurs

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Posted 05/03/17 by | 0

SS:

Push Jerk 2 rep max

16 min. cap.

EMOM x 4:

6-8 Push presses (60% of above)

12 min AMRAP:

2 Rope climbs

35 Wall ball shots (20/14; 10′ all)


Wed

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Posted 05/02/17 by | 0

WU:

400m farmer carry (moderately heavy, both hands)

ST:

Find an 11 rep max Back Squat in 20 min.

7 min AMRAP:

9 Toes-to-bar

12 Box Jumps (24/20)


Tues

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Posted 05/01/17 by | 0

AGOQ workout #1

For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups

20 min. cap… aka 20 min amrap.

Men use 50/35lb. dumbbell (teens and 55+ use lighter weight)
Women use 35/20lb. dumbbell