Tuesday, December 31, 2013

131231

Complete for time

dumbbell snatches, 50# (alternating hands, dumbbell touches ground each time)
sit ups
wall ball

SH 12:57
CP 16:40


Monday, December 30, 2013

131230 Push Press 3RM

EMOM - 20 min

Even minutes
3 push press

Odd minutes
6 chest to bar pull ups

SH 155-155-175-175-185-185-190-195-200-210
CP 155 (sore shoulder)


Sunday, December 29, 2013

131229

Row 1k 
Then
3 rounds
30 front rack lunges, 115#
30 hand release push ups
Then
Row 500m

SH 17:13
FC 24:59

Friday, December 27, 2013

131227

A) 5 minutes of double under work

B) AMRAP 7 min - up ladder by 3s

3 kb swings, 70/53
3 bar facing burpees
6 kb swings
6 bar facing burpees
9
9
12
12
etc...

SH 125
CP 101


Thursday, December 26, 2013

131226 Squat Clean 1RM

Work to squat clean 1RM

SH 235# pr

Rest as needed

Then

3 rounds for time
Thrusters, 115/80
Box jumps, 24/20

SH 5:19
CP 7:57

Tuesday, December 24, 2013

131224 "DT-lite"

"DT-lite"

AMRAP 12 min
12 deadlift, 95#
9 hang power clean, 95#
6 push jerk, 95#

SH 286
CP 216

Saturday, December 21, 2013

Friday, December 20, 2013

Wednesday, December 18, 2013

Tuesday, December 17, 2013

131217 Open Workout 11.3

WORKOUT 11.3

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

SH 21 (175#)

MH 12 (75#)

-rest 3 minutes-

Then

AMRAP 5 minutes

Row for calories

SH 100

MH 51


Monday, December 16, 2013

131216

5 rounds for time
10 chest to bar pull ups
15 wall ball
10 bar facing burpees

SH 11:05 
FC 12:12 
MH 14:29

Friday, December 13, 2013

131213

Partner Workout,  I go, you go
As many rounds as possible in 5 minutes
2 Squat cleans 185#/125#
Rest 2 minutes
As many rounds as possible in 5 minutes
5 Push jerks 185#/125#
Rest 2 minutes
As many rounds as possible in 5 minutes 
10 Deadlifts 185#/125#
* Courtesy of Norcal Lab! 

SH/CP 8-5-6 (155)
FC/MH 10-5-5 (135-155/65-75)
 

Thursday, December 12, 2013

131212

AMRAP 15 min
10 kb swings 53/35
10 push ups
10 goblet squats 53/35

SH 373
MH 300

Monday, December 9, 2013

131211 Elizabeth

"Elizabeth"
21-15-9 reps
Cleans
Ring dips

Rest as needed

500m row

SH 4:43/1:33
CP 5:48/1:44

Sunday, December 8, 2013

131209 Death by Thrusters

Death by Thrusters 95/65*

*1 thruster the first minute, 2 the second minute, 3 the third, etc...until failure. Record total reps

MH 81 (45#)
SH 130 Rx

Saturday, December 7, 2013

131207

AMRAP 12 min
50 cal row
50 kb swing 53/35
50 wall ball 
50 knee to elbow

SH 205
MH 160


Thursday, December 5, 2013

131205

7 rounds for time
10 deadlift 135/95
10 hand release push ups
10 front squats 135/95

SH 11:14
FC 16:18
MH 14:33 (65#)


Tuesday, December 3, 2013

131203

4 rounds for time
Run 400m
25 air squats 
2 legless rope climbs, 12'

SH 10:51
CP 11:27

Monday, December 2, 2013

131202

Bench Press
3-3-3-3-3

SH 185-225-225-225-225

Conditioning:

50 Ring push ups
Every minute on the minute 5 ring rows

SH 2:20



Sunday, December 1, 2013

131201

100 double unders
then
4 rounds
10 kb swing 70/53
10 burpee box jump overs
10 kb sumo deadlift high pull 70/53
then
100 double unders

SH 11:07
MH 14:33 (20# kb)