Tuesday, September 30, 2014

Run, WB, G2S, MU, Run

For time:
Run or Row 1 mile
75 Wallballs, 20/14
50 Ground-to-shoulders, 135/95
15 MU (or 30 C2B pull-ups)
Run or Row 1 mile

Post time to comments.

Monday, September 29, 2014

Sit-up, DL, HSPU

30 seconds on, 30 seconds off for 10 min
3 points - TTB
2 points - GHD sit-ups
1 point - sit-ups

Then

7 minute AMRAP
15 DL, 225/155
15 HSPU

Score is total points plus total reps. Post score to comments.


Sunday, September 28, 2014

Saturday, September 27, 2014

Friday, September 26, 2014

FOOTBALL FRIDAY - HPC, Triple Broad Jump

Complete 6 rounds:

Max reps Hang Power Snatch, 135/95
Max distance triple broad jump

*Rest as needed between efforts.

Score is total reps plus total distance. Post score to comments.



"Show me the armpits" with Coach Burgener - [video]

Thursday, September 25, 2014

DL, sit-up, row, DU

5 Deadlifts EMOM for 5 minutes for perfect form

Immediately followed by:

Sit-ups EMOM for 5 minutes
(10 GHD, 10 TTB, or 20 regular sit-ups)

Then

3 rounds reps of
1 minute Row for calories
30 sec transition
1 min DU or lateral hops over barbell
30 sec transition

Score is sum of calories times average of DU. Post load and score to comments.


Wednesday, September 24, 2014

Bench Press, C2B Pull-ups

5 rounds
Max reps bench press, load of your choice, immediately followed by
Max reps chest-to-bar pull-ups

Change weights as needed. Score is (bench press reps + pull-up reps) x (BP load). Post score to comments.