May 1st, 2015

In 5 minutes:

Run 400m

10 Back squats 185/95

Push ups – as many as possible (score is number of push ups completed)

Rest for 5 minutes

In 5 Minutes

50 Double-unders

10 Front squats 135/85

Pull ups – as many as possible (score is number of pull ups completed)

Rest 5 minutes

In 5 minutes

Run 400m

10 Overhead sqauts 95/65

Hollow rocks – as many as possible (score is number of hollow rocks completed)

April 30th, 2015

Overhead squat: 5-5-5-5-5-5

As many rounds as possible in 12 mins:

With 2x 16kg/12kg kettlebells:

7 shoulder to overhead anyhow (press, push press, or push jerk)

7 lunges w/KB in rack

April 29th, 2015

 Kettlebell Snatch Technique

5 Min as many reps as possible.

Kettlebell snatch 24/16kg, switching hands only once

21 – 15 – 9

Deadlift 135/95

Box jumps 24/20″

April 28th, 2015

Kipping pull-up skills

Run 1600m

50 Pull ups

50 Burpees

Run 1600m

April 27th, 2015

Clean 2-2-2-2-2-2

As many rounds as possible in 10 mins of:

5 Cleans 135/95

10 Knees to elbows

15 Box jumps 24/20″

April 24th, 2015

 Front Squat 3-3-3-3-3-3

3 rounds for time-

10 chest-to-bar pull-ups

10 KB goblet squats 32kg/24kg

10 Burpees

April 23rd, 2015

Push-Jerk - 5-5-5-5-5-5+.

On the last set, lift as many reps as possible

20 Push-ups (on paralettes if possible)

40 Double Unders

30 Push-ups

30 Double Unders

40 Push-ups

20 Double Unders

April 22nd, 2015

Snatch 1-1-1-1-1-1

5 rounds for time-

400m run

10 squat snatches @ 95/65

April 21st, 2015

30 Muscle-ups for time (or transitions if no MU)

Rest 5 minutes

30 HSPU for time (scale as needed)

Rest 5 minutes

30 Pistols (30L/30R) for time (scale as needed)

April 20th, 2015

Double-under skills n drills

Complete as many rounds as possible in 20 minutes of:

Thruster, 5 reps

Hang Power Cleans, 7 reps

Sumo Deadlift High-pull, 10 reps

Men 95lbs/ Ladies 65lbs - use only 1 barbell

April 17th, 2015

Kipping pull-up skills n drills

"Cindy (RETEST!):

As many rounds as possible in 20 mins of:

5 pull ups

10 push ups

15 squats"

April 16th, 2015

Handstand practice

EMOM 10mins - 30s HS hold

“Death by 10m”

Run 10m the 1st min, 20 m the 2nd minute, 30 the 3rd, etc, until you cannot finish the in the alloted minute.

Best way to do this is to mark off 10 m and run back and forth in a shuttle run style.

April 15th, 2015

Ring skills

Ring support and Dips

“Elizabeth”

21-15-9 reps of:

Cleans 135/95

Ring Dips

April 14th, 2015

Split Jerk: 3-3-3-3-3-3

Clean: 2-2-2-2-2-2

Front squat: 6-5-4-3-2-1

April 13th, 2015

Sumo Deadlift 3-3-3-3-3-3

Mashed up Tabata

Overhead Squat w/PVC

Sumo Deadlift High Pull w/KB’s

April 10th, 2015

Press: 5-5-5-5-5-5

12 mins AMRAP

200m Run

10 32/24kg kb swings

10 KB Push-press per arm 32kg/24kg

April 9th, 2015

Overhead Squat – 5-5-5-5-5-5

Three second pause at the bottom of each squat

15min AMRAP

7 pistols (total for both legs)

7 kb snatch (24/16 kg)

7 push ups

April 8th, 2015

Pistols

EMOM 10mins - 3/3 Pistols at appropriate scaling

“Hollow Annie”

50-40-30-20-10

Double unders

Hollow rocks

April 7th, 2015

“Eva” (RETEST!)

5 Rounds for time of:

Run 800m

30 Kettlebell swings 32/24 kg

30 pull-ups

Use the same scaling as last time unless you’ve significantly improved your strength in kettlebell swings or pull ups

April 6th, 2015

Deadlift: 5-5-5-5-5-5

Explosive off the floor - 6 second decent back to the floor for each rep

EMOM 15mins

3 HSPU

4 Burpee Pull-up

5 Box Jump

April 3, 2015

Press

5 x 70% 

3 x 80% 

1 x 90% 

AMRAP: 20min

20 KB Turkish get-ups 10L/10R

20 KB Windmills 10L/10R

April 2, 2015

Snatch 1-1-1-1-1-1

21-15-9-15-21

32/24kg Kettlebell swings

Burpees