Friday, January 30, 2015
Saturday January 31, 2015
WORKOUT 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135/95 lb. 20 muscle-ups
Thursday, January 29, 2015
Friday January 30, 2015
A) Warmup 3rds not for time
8 strict chest to bars
10 strict dips
8 kipping hspu
B) 66%x5
76%x5
86%x5
91%x5
1x20 5 lbs heavier then last week
C) 15min Find a heavy Clean + Hang Clean + Front Squat + Jerk
D) WORKOUT 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55lb. power snatches, 15 reps
Tuesday, January 27, 2015
Wednesay January 28, 2015
A) warm up
3 rounds
10 chest to bars
50 double unders
8 handstand push-ups
B) 12min Cap 3 Power Clean T&G
C) 60seconds rest 2minutes
Max Effort Power Cleans 135/95 155/105 185/130 205/145 225/155
D) 7 minutes amrap
3 power clean to overhead 135/95lbs
3 toes to bar
6,6,9,9,12,12,15,15,18,18etc.
Monday, January 26, 2015
Sunday, January 25, 2015
Monday January 26, 2015
A) 3 rounds
10 chest to bars
50 double unders
8 kipping handstand pushups
B) front squat find a 2 rep max
C) front squat 3x2 reps at 90% of 2RM
Rest 3 mins between sets
D) Push Press increase 10lbs every minute 135/95lbs
E) 10 min Amrap
10 shoulder to overhead
30 double unders
95/135lbs
105/155
125/175
135/195
145/215
Max reps at 155/225
Friday, January 23, 2015
Thursday, January 22, 2015
Friday January 23, 2015
A) 3rds not for time
8-10 strict chest to bars
10 strict dips
8 kipping hspu
64%x5
74%x5
84%x5
89%x5
1x20 5 lbs heavier then last week
C) 15min Find a heavy Clean + Hang Clean + Front Squat + Jerk
D) 50Cal Row
4 Rounds
10 Deadlift 315/225lbs
12 Chest to Bar
Then
50cal Row
Subscribe to:
Posts (Atom)