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Saturday 30 April 2016

4/29/2016

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Batman and Robin”  (AMRAP – Reps)

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (60/40) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats (60/40) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.
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Friday 29 April 2016

4/28/2016

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A.  20 Rep Benchmark
20 rep max Power Clean, for max load
Reps must be touch-n-go.  Can not drop the weight at any point to Re-grip.  Re-grip the bar at the hips if needed.

B. 
For time:
20 Clean and Jerks, 60/40
20 Snatches, 50/35
20 Thrusters, 40/30
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Thursday 28 April 2016

4/27/2016

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A.  Metcon 1
3 RFT:
10 Front Squats (70/40kg) – from the ground.
20 C2B Pull ups
50 Double unders
​
--18 minute cap.  Rest until clock hits 22 minutes, then...

B.  Complete AMRAP 10 of:
6 Burpee Box Jump Overs, 24/20
9 TTB
12 Wall Balls, 20/14
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Wednesday 27 April 2016

4/26/2016

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A.  Accessory Work
2 rounds NOT for time of:
5 Strict  Weighted Pull ups 
20 GHD Back Extensions
4 RDS of Tabata Hollow Rocks

B. 5 RFT:
400m Run
21 Burpees
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Tuesday 26 April 2016

4/25/2016

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A. 20 Rep Benchmark
20 rep max Push Press, for max load.

B. Gymnastics
​50 Pull ups for time (Compare to 2 weeks ago)

C. 1 Round for time:
25 Thrusters (45/30kg)
25 TTB
25 Box Jumps (24/20)
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Monday 25 April 2016

4/24/2016

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#murdermonday

A. 10 Minutes:
10 Rep Heavy Back Squat

B. 4 Rounds for time:
10 Clusters (50/35kg) 
10 Ring Dips
10 TTB
10 Bar Facing Burpees
0 Comments

Saturday 23 April 2016

4/24/2016

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Teams of 2, AMRAP 30min:
9 Muscle ups
9 Thrusters (70/40kg)
9 Deficit HSPU 6/3″
9 Power Cleans (70/40kg)
9 Bar Muscle ups
9 Jerks (70/40kg)
9 Pistols (9/side)
9 KBS (24/ 32kg)
100′ HS Walk
0 Comments

Friday 22 April 2016

4/24/2016

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A. Clean Jerk
5x Clean and Jerk Complex of: Clean Pull + Clean + Push Jerk + Split Jerk, climbing

B. 7 Rounds:
11 Front Squats (60/40kg)
10 Push Jerks (60/40kg)
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Thursday 21 April 2016

4/20/2016

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A. 
5×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

B.
AMRAP 10min:
Ascending Ladder by 2’s of:
OHS (43/30kg)
Box Jump Overs, 24/20
0 Comments

Wednesday 20 April 2016

4/19/2016

0 Comments

 
A. 
20 RM Dead Lift

B. 3 Rounds:
30 HPC (43/30kg)
30 Abmat Sit ups
30 Box Jumps (24/20)
0 Comments
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