Tuesday, July 29, 2014

Strictly Strict Handstand Push-ups

21-15-9-6-3

Strict Handstand Push-ups
Front Squats (135/95)
Burpees





Saturday, July 26, 2014

Frog

The Frog Complex

Squat Clean to Thruster
Back Squat to Thruster

repeat 6 times before putting the bar down
4 attempts for max weight



Sprint and Heavy Dead-lifts

5 Rounds for Time:

4 Shuttle Sprints at 30m
3 Dead-lifts (315/205)
2 Bar Hoppin' Burpees
1 360 Jump



Friday, July 25, 2014

Sprint and Pull

10 Rounds for Time:

10 Pull-ups
200m Sprint



Thursday, July 24, 2014

Barbell Dance

EMOTM for 20 Minutes:

Squat Clean
Thruster
Snatch Balance (Squat)
Overhead Squat
(75/55) (as a sequence)




Wednesday, July 23, 2014

100 Dead-lifts

100 Bodyweight Dead-lifts for Time




Tuesday, July 22, 2014

Monday, July 21, 2014

100 Pull-ups/Toes to Bar

100 Rips of the Combo:

Pull-up into Toes to Bar



Friday, July 18, 2014

Friday Fun

Run 400m
20 Dead-lifts (225/165)
Run 800m
40 Pull-ups
Run 1 Mile
60 Push-ups




Wednesday, July 16, 2014

Kettlebell Snatch

5 Rounds for Time:

15 Wall Ball Shots
15 Push-ups
15 KB Snatch (35/20)




Squat Snatch

AMRAP in 10 Minutes:

5 Squat Snatch (95/65)
5 Strict Pull-ups




DL to Cleans

3 Rounds for time:

Run 800m
20 Dead-lifts (185/125)
10 Power Cleans (185/125)


Tuesday, July 8, 2014

Team Forearm Pump

In Teams of 3:

AMRAP in 10 minutes

200 meter Farmers Carry (35/35)
Rope Climbs (for team score)
Handstand Hold (while partner B is rope climbing)






Friday, July 4, 2014

Max Clean and Jerk

Clean and Jerk

1-1-1-1-1-1-1