3.1.13

10 Min Handstand Push Up Skill Work


3 RFT:
Walking Lunge 100 ft.
10 HSPU

2.28.13

A.
5 Min Max Unbroken Doubleunders

rest 2 min

B.
For Time:
40 KB Cleans (53/35)
40 KB Swings
40 KB Snatch
Run 400m

2.27.13

15 Min to find 1RM Front Squat

then

15 Min AMRAP:

10 Front Squats (95/65)
Run 200m
10 HR Push Ups

2.26.13

10 Min T2B/Kipping Practice

5 RFT:
5 T2B
10 Burpees
15 Squats
20 ABMAT

2.25.13

Clean & Jerk @ 65% of 1 RM
3x3

"Grace"
For Time:
30 Clean & Jerk (135/95)

2.22.13

Tabata Stuff:

With a continuous clock, perform 8 cycles of 20 seconds of work, 10 seconds of rest for each movement. Score is total reps for each movement:

A. Power Cleans (135/95)
B. Box Jumps (24/20)
C. ABMAT

2.21.13

A. EMOM 10 Min:
1 Thruster (95/65)
5 Burpees
*Each minute add 1 Thruster

rest 2 min

B. 5 Min Max Wall Ball (20/14)

2.20.13

"Mary"

20 Min AMRAP:

5 HSPU
10 Pistols (alternating, total)
15 Pull Ups

2.19.13

10 Min Snatch Practice

4 RFT:
Run 400m
5 Power Snatch (100/75)
25 Doubleunders

2.18.13

15 Min to find 1RM Press

then

5 RFT:
10 KB Swings (53/35)
10 HSPU

2.15.13

For Time:

20 Burpees
30 Wall Ball (20/14)
20 Burpees
30 Box Jumps (24/20)
20 Burpees
30 Doubleunders
20 Burpees

2.14.13

EMOM 12 Min:
1 Power Snatch
1 OHS
1 Snatch Balance
@ 50% of 1RM OHS*
*note weight used and any rounds not completed.

then

Max Effort 800m run or 1000m Row

2.13.13

15 Min to find 1 RM Deadlift

then

"Diane"
21-15-9:
Deadlift (225/155)
HSPU

2.12.13

For Time:
Run 400m
40 Power Snatch from High Hang (65/45)
40 Pull Ups
40 KB Swings (53/35)
40 Doubleunders
Run 400m
* Do not scale up.

2.11.13

15 Min to find 3 RM Back Squat

then

3 RFT:

10 Back Squats (95/65)
Sprint 200m
10 Burpee Tuck Jumps

2.8.13

10 Min Skill Work Choice (Kipping Pull Ups, Kipping HSPU, Kipping Ring Dips)

then

"Helen"

3 RFT:
Run 400m
21 KB Swings (53/35)
12 Pull Ups

2.7.13

10 Min Muscle Up Progression work


then

5 Min Max Doubleunders
rest 1 min
5 Min Max Calories Row
rest 1 min
5 Min Max HSPU

2.6.13

15 Min to find 1RM Front Squat

For Time:

20-15-10-5:
Front Squat @ 50% of 1RM
ABMAT

2.5.13

10 Min Snatch Technique

4 RFT:

5 Hang Power Snatch (95/65)
Run 400m
10 Burpees

2.4.13

 10 Min T2B or K2E practice

15 Min AMRAP:

5 T2B
10 Wall Ball 20/14
15 HR Push Ups
20 Doubleunders