Saturday, August 29, 2015

Friday, August 28, 2015

DB Snatches

EMOM for 10 minutes perform
2 Hang Dumbbell 1-arm snatches*
4 DB overhead lunges, alternate feet each lunge

*On even numbered minutes (0:00, 2:00, 4:00, 6:00, and 8:00) perform 2 snatches with RIGHT arm. On odd numbered minutes (1:00, 3:00, 5:00, 7:00, and 9:00) perform 2 snatches with LEFT arm.


4 rounds for reps of
20 sec Alternating DB Snatches (alternate hands each rep)
10 sec Rest
20 sec Jumping Lunges
10 sec Rest
20 sec Burpees
10 sec Rest

Post load, rounds, and reps to comments. Compare to 7/18/14.

Thursday, August 27, 2015

Press x 1, PP x 3, Jerk x 5

20 minutes to establish:
1-rep max Standing Press
3-rep max Push Press
5-rep max Jerk


4 x 2 minute AMRAPs with 1 minute rest between AMRAPs.
10 Toes to bar
30 Double Unders

Score is total of all max loads plus total reps. Post loads, reps, and score to comments.  Compare to 9/18/14.

Wednesday, August 26, 2015

DL, Push-ups, Lateral hops

3 x 5min AMRAPs. Rest 2 minutes between AMRAPs.
5 DL 275/185
10 push-ups to barbell
15 lateral hops over barbell

Post rounds and reps to comments.  Compare to 9/17/14.

Tuesday, August 25, 2015

High Bar Back Squat x 5

15 minutes to establish 5-rep max high bar back squat with 3 sec pause at the bottom of each rep.


For time:
30 jumping squats, 75/55
15 burpees over barbell
800M run
15 burpees over barbell
30 jumping squats, 75/55

 Post load and time to comments. Compare to 9/16/14.

Monday, August 24, 2015

Weighted Pull-up 10-8-6-4-2

20min to establish 10-8-6-4-2 rep max weighted Pull-up. Total of all loads is your score.
(First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. You may change weights as needed.)


10 minutes to score as many points as possible.
Burpee Muscle Up = 5 points
Burpee C2B Pull-up = 3 points
Burpee Pull-up = 2 points
Burpee = 1 point

Post total of all loads and total points to comments. Compare to 9/15/14.

Straight arms on the pull-up - [video]

Sunday, August 23, 2015