1.31.14

Team workout!
Each person must complete:
800m run
30 wall balls @20#
30 CTB pull-ups
30 pistols
30 DB snatch @55#
800m run

1.30.14

A. 1-rep deadlift max

B. 1-rep max bench press

C. 21-15-9
Ring rows
Ring dips

Snow day: Part 2

We will meet tomorrow at 5:30! No make up class today - everyone stay safe!

SNOW DAY!

Class is cancelled today! We will meet tomorrow at 5:30 to make up for it. Get ready to lift heavy!

1.28.14

A. Take 20 minutes to build up to a heavy snatch

B. Take 20 minutes to build up to a heavy clean and jerk

C. If any time remains, Tabata mash-up:
Push-ups + sit-ups

1.27.14

A. 1-rep max back squat

B. 1-rep max strict press

C. 3 rds for time:
30 DUs
10 CTB pull-ups
20 lunges (10/leg)

1.24.14

A. Bench press 5, 3, 1+

B. 2 min max muscle ups
1 min rest
2 min max burpees
1 min rest
2 min max power cleans @ 155#
1 min rest
2 min max double unders
1 min rest
REPEAT once more

1.23.14

A. Deadlift 5, 3, 1+

B. 5 rounds:
10 chest-to-bar pull-ups
10 deadlift
10 wall balls
Rest two minutes

C. 5 sets:
30 sec plank hold, 30 sec rest

1.21.14

A. Press 5, 3, 1+

B. 10, 9, 8… 1
Push press
TTB

C. 30 Manmakers for time @ 45#

1.20.14

A. Back squat 5, 3, 1+

B. EMOM 12 minutes:
1 squat clean + 1 hang squat clean (build to a heavy set)

C. Power Elizabeth:
21-15-9
Power cleans
Ring dips

1.17.14

A. Bench press 3, 3, 3+

B. 15 min to establish a 1-rep max on Turkish get-ups

C. 1 set of max rep pull-ups on cannon balls
1 set max rep pull-ups on dog bone
1 set max rep pull-ups on bar

D. Sled...

1.16.14

A. Deadlift 3,3,3+

B. 10 min AMRAP
5 shoulder to overhead @ 115#
10 deadlift @ 115#
15 box jumps @ 24"

C. 4 rounds:
15 sec plank
15 sec plank w/right hand up
15 sec plank w/left hand up
15 sec superman

1.14.14

A. Press 3,3,3+

B. 10 min technique work: muscle ups

C. 10 min AMRAP:
30 DUs
15 power snatches @75#

1.13.14

A. Back squat 3,3,3+

B. 10 minutes to work up to a 1-rep max thruster

C. 7 min AMRAP
3 thrusters @100#
3 chest to bar pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups...

1.10.14

A. Bench press 5,5,5+

B. For time:
5 muscle ups
50 double unders
4 MUs
40 DUs
3 MUs
30 DUs
2 MUs
20 DUs
1 MUs
10 DUs

1.9.14

A. Deadlift 5,5,5+

B. 20 min AMRAP:
5 power cleans @145#
10 TTB
15 WBS

1.7.14

A. Press 5,5,5+

B. Take 15 minutes to work up to a heavy split jerk

C. 6 minute AMRAP:
3 shoulder to overhead
3 burpees over the bar
6 S2OH
6 burpees over the bar
9 S2OH
9 burpees...

1.6.14

A. Back squat 5,5,5+

B. Take 15 minutes to work up to a heavy squat snatch

C. 6 minute AMRAP:
6 power snatches
12 pull-ups

1.3.14

Today, establish a 1-rep max for the following:
Squat clean
Narrow grip bench press
Overhead squat