Monthly Archives: January 2015

Friday 1.30.15

January 29th, 2015|

Strength/Skill 1 Rep Max Bench Press Metcon 12 Minute AMRAP 60 Cal Row 50 Toes 2 Bar (Or V-Ups) 40 Power Cleans (115/75) 30 Burpees [...]

Thursday 1.29.15

January 28th, 2015|

Strength/Skill 1 Rep Max Deadlift Metcon For Time 30-20-10 Wall Ball (30/20) Chest to Bar Pull-Ups Finisher Handstand Push-Up Work 3 sets - Max HSPU [...]

Wednesday 1.28.15

January 27th, 2015|

30 minute AMRAP 400m run 5 wall walks 200 meter Farmers Walk (70/53)

Friday 1.23.15

January 22nd, 2015|

Friday 1.23.15 Deadlift 3 @ 80% (0.9)1RM 3 @ 85% (0.9)1RM 3 @ 90% (0.9)1RM 3 sets 3min AMRAP 200m Run 20 Push Press(95/65) Max [...]

Thursday 1.22.15

January 21st, 2015|

Thursday 1.22.15 Bench Press 3 @ 80% (0.9)1RM 3 @ 85% (0.9)1RM 3 @ 90% (0.9)1RM 3min AMRAP 10 Thrusters(135/95) 10 Ring Dip Rest 3min [...]

Wednesday 1.21.15

January 20th, 2015|

Wednesday 1.21.15 Power Clean 3.3.3.3; rest 20s; 4 sets, rest 3min between sets *Build per set 20min AMRAP 1000m Row 100 Double Unders 30 Burpees [...]

Tuesday 1.20.15

January 19th, 2015|

Tuesday 1.20.15 Shoulder Press 3 @ 80% (0.9)1RM 3 @ 85% (0.9)1RM 3 @ 90% (0.9)1RM For Time 800m Run 22-16-1 Pistols(Scale front rack lunge [...]

Monday 1.19.15

January 18th, 2015|

Monday 1.19.15 Back Squat 3 @ 80% (0.9)1RM 3 @ 85% (0.9)1RM 3 @ 90% (0.9)1RM For Time(20min Cap) 50 Box Jumps 40 C2B Pull-up [...]

Friday 1.16.15

January 15th, 2015|

Deadlift 5 @ 75% 1RM 5 @ 80% 1RM 5 @ 85% 1RM "Helen" 3 Rnds 400m Run 21 KBS(53/35) 12 Pull-ups   Comp Work [...]

Thursday 1.15.15

January 14th, 2015|

Thursday 1.15.15 Bench Press 5 @ 75% 1RM 5 @ 80% 1RM 5 @ 85% 1RM Elizabeth 21-15-9 Power Clean(135/95) Ring Dips A: Practice Gymnastic [...]

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