Sunday, May 17, 2015

Lurong Benchmark

AMRAP in 5 minutes:

5 Box Jump Overs
10 Toes to Bar

3 minutes rest

AMRAP in 3 minutes:

Squat Clean Thruster (155/105)




Jonesworthy

For time:

Air Squats 80, 64, 48, 32, 16
Kettlebell Swings 40, 32, 24, 16, 8
Pull-ups 20, 16, 12, 8, 4






Hang Squat Clean (again)

3 Rounds for time:

7 Hang Squat Cleans (135/95)
14 Knees to Elbows





Saturday, May 16, 2015

With your favorite Kettlebell

15 Minute AMRAP with a Kettlebell

6 Turkish Get-ups
8 Heartbeat Squats
10 KB Swings
12 Sumo Deadlift High Pulls







Every minute barbell

EMOTM for 12 minutes:

2 Deadlifts (155/115)
2 Hang Cleans (155/115)
2 Shoulder to Overhead (155/115)

then…..cool down with 30 strict toes to bar



Thursday, May 14, 2015

Dan's Workout

3 Rounds for Time

500m Row
400m Run
30 Wall Ball Shots
20 Push-ups
10 Pull-ups





Power Snatch

10-15-20

Power Snatch (95/65)
Ring Dips



Wednesday, May 13, 2015

Fight Gone Bad Style

3 Rounds for reps, 1 minute at each station:

Deadlift (155/95)
Row for Calories
Dumbell Thrusters (30/20)
KB Snatch (35/25)
Toes to Bar





PP and BHB

21-18-15-12-9-6-3

Push Press (115/75)
Bar Hopping Burpees



Tuesday, May 12, 2015

Monday, May 11, 2015

3 Rep Back Squat

Back Squat 

3-3-3-3-3





1 Rep Hang Squat Clean

10 minutes to find:

1 Rep Max Hang Squat Clean

then………

EMOTM for 15 minutes:

2 Hang Squat Cleans (70% of 1RM)
15 Sit-ups


Jeff Shannon's Birthday

5 Rounds

20 Pull-ups
40 Push-ups
60 Squats




Wednesday, May 6, 2015

Karen

Karen

150 Wall Ball Shots for time (20/14)



Foo

13 Bench Press (170/115)
then AMRAP in 20 minutes
7 Chest to Bar Pull-ups
77 Double Unders
2 Squat Clean Thrusters (170/115)
28 Sit-ups