Month: May 2015

Saturday May 30, 2015

Posted in Uncategorized , May 29th, 2015

A)Weighted Step Ups 8-7-6-5 B)OHS @ 23×1 3-3-3-3 C)3 Rounds 60/60 Farmer Carry KBS Alt Pistols

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Friday May 29, 2015

Posted in Uncategorized , May 28th, 2015

A) 40 Hollow Rocks 40 Superman Pulses B)Snatch Press 5-5-5-5 C)Behind the neck Jerk ( Similar WT as SP) 3-3-3-3 10 Rounds 4 Burpees 6 KBS 8 Wall Balls

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Thursday May 28, 2015

Posted in Uncategorized , May 27th, 2015

A)Snatch Sots Press 5-5-5 B)10 Min Pistol Work C)Front Squat @22×1 Heavy 2 D)EMOTM 14 3 Snatch  ODD 3 Single Leg Box Jump EVEN

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Wednesday May 27, 2015

Posted in Uncategorized , May 26th, 2015

A)Jerk Heavy Single (3 sec Pause) B1)Bulgarian Split Squats @31×1 4 x 6-8 B2)Seated DB Press (Floor) 4x 6-8 C)”Nicole” 20m AMRAP Run 400m Max Effort Pullups Score is total pullups over the 20 minutes

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Tuesday May 26, 2015

Posted in Uncategorized , May 25th, 2015

A)40 Hollow Rocks 40 Superman Pulses B)Back Squat @ 32×1 Heavy 5 C) EMOTM 14 Clean + 3 Front  Squat ODD 8 Pull Ups EVEN

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Monday May 25, 2015

Posted in Uncategorized , May 24th, 2015

A)Pistol Work (10mins) B1)Snatch Press 5-5-5-5 B2)Pullups 5-5-5-5 C)2 rounds 1 Min Wall Ball 1 min KBS 2 Min Rest 1 Min Burpee 1 Min Gob Squats 2 Min Rest

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Saturday May 23, 2015

Posted in Workout of The Day , May 23rd, 2015

A1)4 x Max Pullups A2)Bottoms Up KB Press 5-5-5-5 B1)Single Leg Deadlift 5-5-5-5 B2)Single Leg Box Jump 5-5-5-5 C)10 Mins @ 75% 1 Farmer Carry 1 Run 10 KBS

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Friday May 22, 2015

Posted in Workout of The Day , May 21st, 2015

A)HSPU Work 10mins B) KB Cleans Practice C)Back Squat @33×1 Heavy 3 D)1 Run around Building 5 Rounds 10 Front Squats 10 Box Jump 10 Pullups

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Thursday May.21, 2015

Posted in Workout of The Day , May 20th, 2015

A)Plate Walks 8 – 10 Min Practice (Big rest between sets) B) Thrusters 5-5-5-5-5 C)21-15-9 Pullups WallBalls burpees

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Wednesday May.20, 2015

Posted in Workout of The Day , May 19th, 2015

A)OHS @ 22×1 3-3-3-3 B)Good Mornings 3 x8 C)”Helen” 3 rounds for time: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups

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