September 1, 2015

Deadlift – 5 sets of 1 rep.

“Tate”
5 rounds for time:
9 Thrusters 95/65
9 Ring Dips
9 Cleans 95/65
9 Pull-ups

August 31, 2015

Overhead squat – 3 sets of 3 reps

For time:
Run 800m, then immediately into:
3 rounds of:
10 Bent-over row 135/95
10 push-up on paralettes
10 SDHP w/ Kettlebell 32/24kg

August 28, 2015

Handstand Practice

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

August 27, 2015

Front Squat - 2 reps every minute for 10mins

Partner workout 15min
P1: Dead hang from bar
P2: 5 burpees
5 Box Jumps
5 Goblet squats 24kg/16kg

Rules - if P1 drops off the bar, P2 has to start their whole round over from the beginning

August 26, 2015

Deadlifts – 5 sets of 3 reps
3 Rounds for time:
Run 400m
21 Wall balls 20/14
12 pull ups

August 25, 2015

Kettlebell skills: Clean, Jerk and Snatch

20min AMRAP
10 Kettlebell snatch 24/16kg (5 each side)
10 pistols (alternating legs)
10 Knees to elbows

August 24, 2015

Weighted Chin ups (dead hang and add weight as necessary)
5 sets of 3 reps

9–15–21
Front squat 155/105
Ring dip

August 21, 2015

A: OHS - 5 sets of 3 reps at 70%

B: For time:
50 Box jumps 24″/18″
100 Kettlebell swings 24/16kg
200 Double unders
– Divide repetitions and order of movements as desired

August 20, 2015

A. Deadlift – 5 sets of 5

B. 15min AMRAP:
10 KB snatch 24/16kg
Run 200m
10 Burpees

August 19, 2015

A: Weighted chin ups – 5 x 5

B: Three rounds for time of:
Run 800 meters
Rest 2 minutes

August 18, 2015

A: Squat clean – on a minute each minute for 12 minutes perform 1 squat clean

B: 5 Rounds for time:
5 squat clean 135/95
25 DUs

August 17, 2015

A: Muscle Up practise

B: For time:

15 Thrusters 95/64
3 rounds of:
5 pull ups
10 push ups
15 squats

10 Thrusters
2 Rounds of:
5 pull ups
10 push ups
15 squats

5 Thrusters
1 Round of
5 pull ups
10 push ups
15 squats

August 14, 2015

For time:
20 Chest to Bar Pull-ups
20 Box Jumps, 24″ box
20 Toes to Bar
100m Overhead Walking Lunge  45/35
20 Toes to Bar
20 Box Jumps, 24″ box
20 Chest to Bar Pull-ups

August 13, 2015

A: Rope climb practice

B: 18min EMOM
Min 1: 1x legless rope climb/with feet/3x modified
Min 2: 5x 6-count-burpee
Min 3: 7x strict toes-to-bar/K2E/hanging leg raise

August 12, 2015

A: Handstand/Handstand walk practise

B: 16 Kettlebell swings 32/24 kg
2 Chin ups
14 Kettlebell swings
4 Chin ups
12 Kettlebell swings
6 Chin ups
10 Kettlebell swings
8 Chin ups
8 Kettlebell swings
10 Chin ups
6 Kettlebell swingss
12 Chin ups
4 Kettlebell swings
14 Chin ups
2 Kettlebell swings
16 Chin ups

August 11, 2015

A. Push press – 5 sets of 2

B. 5 rounds for time:
5 shoulder to overhead anyhow 150/90
10 Burpees

August 10, 2015

A. Squat clean – 5 sets of 3

B. As many rounds as possible in 10 minutes:
5 squat cleans 135/95
10 push ups
20 Double unders

August 7, 2015

A. Snatch – on a minute each minute for 12 minutes perform 1 snatch

B. “Rankel”
20min AMRAP
6 Deadlift 225/155
7 Burpee pull-ups
10 Kettlebell swings, 32/24kg
Run 200m

August 6, 2015

A. Push press – 5 sets of 3

B. Ladder 10-to-1 for time:
Pull Up on Rings
Decline push-up (feet on box)

August 5, 2015

A. Muscle-up transitions for those working on a MU, STRICT muscle-ups for those who have one

B. 5 rounds for time:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24” box

August 4, 2015

A. Overhead squat – build to a new 3RM in 12 minutes

B. For time:
21 – 15 – 9
Overhead squats 135/95
Ring dips

August 3, 2015

A: Floor press - 5 sets of 5

B: 3 Rounds for time:
50 Double unders
10 Thrusters 135/95