Archives

Monthly Archive for: ‘May, 2014’

Fri. 5/30/14

Buy In:
Alternate Between the 2 exercises-
Burpee 5-4-3-2-1
Sit Ups 2-4-6-8-10

Then…
500m Row

Then…
3 Rounds
10 Pull Ups
10 Slam Balls
10 Push Ups

Then…
500m Row

Then
3 Rounds
10 Hang Squat Clean & Jerk (105/78)
10 KBS (24/20)
10 SDHP (105/78)

Then:

Buy Out:
Alternate between-
Burpee 1-2-3-4-5
Sit Up 10-8-6-4-2

Th. 5/29/14

10!
Burpees
Box Jumps (30/24)
300m Run after ea. Round

Wed. 5/28/14

Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

3 Rounds
Farmers Walk Out (32/24)
Shuttle Run 10-20-30-40
Farmers Walk In
10 OHS (115/88)
6 MU (sub. (5 Chins & 5 Dips)x3

Tues. 5/27/14

Buy In Cleary Run (sub 1200m Row)

5 Rounds
20 DU (sub 5 burpees and 100m Row)
10 DB GTO (45’s/30’s)
5 Burpees

Buy Out Cleary Run

Sat. 5/24/14….===Closed Mon. 5/26/14===

“Murph”

Fri. 5/23/14

Closed Memorial Day Mon. 5/26/14

====================

Split Jerk 2-2-2-1-1-1-1

For Time
30 Thrusters (105/73)
3 Rope Climbs (15′) – sub 5 mix grip pull up + 5 rev. mix grip
20 Thrusters
2 Rope Climbs – sub. SAA
10 Thrusters
1 Rope Climb – sub. SAA

use a close grip on the mix grip pull ups

Th. 5/22/14

Warm Up:
3 Rounds NFT
40 Flutter Kicks
20 DU
10 Ring Rows
5 ManMakers

Skill Work:
HSPU
Rope Climb

MetCon:
5 Rounds
I-Run
4 C&J (155/118)
8 HSPU
12 T2B

Wed. 5/21/14

Buy In:
I-Run (Out2 In3)
300m Row

21 Box Jumps (30/24)
21 R-KBS (32/24)
21 Goblet Squats (32/24)
70th Run

15 BJ
15 RKBS
15 Gob. Squat
Shoot Straight Run

9 BJ
9 RKBS
9 GSquat
300m Run

6 BJ
6 RKBS
6 GS
Island Run

3 BJ
3 RKBS
3 GS

Tues 5/20/14

BR PP 4×5

10!
Hang Power Snatch (105/78)
Dips (20#/BW)
OHS (105/78)
10 DU per round. Sub 5 Burpees

Mon. 5/19/14

SP 12-10-8-6-4

Thrusters 3-3-3-3-3

For Time
300m Run + 70th Run
40 WBS (20/14)
30 C2B
20 Hang Squat Clean (155/118)
15 STO “….”
10 Burpees over Bar
5 MU Sub:10 Chins

Th. 5/8/14

Front Squats 5×5
Dips 4×10

Big Helen
3 Rounds
400m Run (Big Loop + Small Loop)
21 KBS (32/24)
12 Pull Ups (20# chain/C2B)

Wed. 5/7/14

BB Bench 10×3

On a Continuous clock for 10min. – Total
Buy In: 5 Bar Facing Burpees

For the remainder of the 10min:
AMRAP @ (135/103)
4 Power Clean
2 Push Jerk
1 split Jerk
1 Hang Squat Clean & Jerk

Tues. 5/6/14

30 Rounds
1 Thruster (135/103) – ok to cluster the wt.
3 HSPU

Mon. 5/5/14

5 sets of 3 reps of each movement in the complex
Snatch DL-Hang Power Snatch-OHS

4 Rounds
10 STO
10 Renegade Rows
10 DB Hang Squat Cleans
15 per side Lateral Jumps Over Bar

Only one set of DB’s Allowed
There Is No Rx Designation Boys and Girls
Go With A Wt Where You Feel Strong In The Movement
As instructed warm of to the wt. for each movement

Fri. 5/2/14

Arnold’s 4×12

Alley Sprints x 5 walk back to rest

70th Run
100m Row
2 C2B Pull Ups
10 Burpees
100m Row
4 C2B
8 Burpees
100m Row
6 C2B
6 Burpees
100m Row
8 C2B
4 Burpees
100m Row
10 C2B
2 Burpees
70th Run

No Butterfly Pull Ups Allowed – Strict Or Kipping Only