20121130

Split Jerk: 7x5x2x2x2x2

then

 

4 Rounds for time

 

15 Deadlift 135/95

10 Knees to elbows

25 Double Unders



20121129

Where you at Jill?

 

London Throwdown Qual. #2

 

75 Thrusters 35kg/25kg

75 Pullups

75 Burpees over bar

 

break it up as you see fit



20121128

Faileo Challenge?

 

Warmup:

40 Double unders

Burgener warmup

15 Burpees

40 Double unders

 

Do 20 Cleans for max load- Score is total weight lifted

IE. 20@100lbs= 2000lbs

 

Then

 

21-15-9

Wallballs 20/14

Kettlebell SDHP 24/16 Kg

Box Jumps



20121127

 

 

Front Squat

10x8x7x3x3x3x3

(Get four good work sets in)

 

5 Rounds

7 Push Press 95/65

25 Double Unders

10 Back extensions

 

 

 

20121125

Where are you Erika?

 

"Angie"

 

For Time

 

100 Pullups

100 Pushups

100 Situps

100 Squats

20121119

Take 20 mins to establish a 1RM deadlift

Then 

Amrap 9 mins

3 hang squat cleans 135/95

5 handstand pushups

7 knees to elbows

20121118

21-15-9

Tire flips

Double unders

Burpees

20121116

5 Rounds
50 Double unders (x5 if you dont have DU's)
6 Ground to overhead 75/55
3 Burpees

20121115

Burgener warmup

Snatch Technique work

Then

+1 Pullups every minute on the minute

20121114

Blake:
4 Rds
100 ft walking lunge (45/35)
30 Box Jumps
20 Wallballs
10 HSPUs

20121113

Group Warmup
London Throwdown Qualifier 1:
3 min max effort back squat

20121109

Awesome

On your own.

Run a 5k

20121108

Hmmm

Warmup:
10 GHD situps, 10 GHD back extensions, 10 4-count flutter kicks, 10 jumping squats, 10 pushups in any config on your own.

Lift:
10X8X5X5X5 Bench Press

WoD:
21 -15 – 9
HSPU
Situps

20121107

Warmup:
Run 1 mile (treadmill) or row 1k, 10 pullups, 15 dips, 20 pushups, 30 situps, 40 air squats, and 50 meter lunges in any configuration on your own.

Lift:
10X8X5X5X5 Back Squat

WoD:
5 Rds
15 Dumbell/KB Swings 24/16kg
15 Toes to Bar
100 meter run (down and back)

20121106

Who's gonna be this badass when they're old?

Warmup:
10 GHD situps, 10 GHD back extensions, 10 4-count flutter kicks, 10 jumping squats, 10 pushups in any config on your own.

Lift:
10X8X5X5X5 Dumbell Thrusters (Front Squat/Press)

WoD:
21 – 15 – 9
Pullups
Box Jumps

20121005

Not Paleo

Warmup:
Run 1 mile (treadmill) or row 1K, 10 pullups, 15 dips, 20 pushups, 30 situps, 40 air squats, and 50 meter lunges in any configuration on your own.

Lift:
15 minutes to practice/1RM 1-arm dumbbell/KB Snatch w/ ea arm

WoD:
3 RDS
10 Dumbell/KB snatch + OH Lunge (R arm/L leg) 24/16kg
10 Dumbell/KB snatch + OH Lunge (L arm/R leg) 24/16kg
20 Burpees
100 meter run (down and back)

20121102

Paleo

 

7 Rounds

14 Jumping Lunges

7 Toes to Bar

5 Burpees