Thursday, May 21, 2015

Friday

More teamwork!  Redbeard and Matthew

Remember this thing?  Here is your chance to try it again.  Prep everything before you start.

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Immediately, with a continuously running clock

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap


Bench press 3x5reps

Pendley row 3x15reps


Wednesday, May 20, 2015

Thursday

Ana - AMNAP 

3 rounds for warmup 
7 headstands with slow descent 
2 backward rolls
7 wall balls

AmRap 10 minutes
5 strict pull-ups 
5 parellette push-ups 
5 tire flips
5 Kb or db snatch 20/16 kg each side

Front Squat 3x3
If time practice squat clean and jerk


Tuesday, May 19, 2015

Wednesday




Skillzz!!!

3 rounds NOT FOR TIME
5 reverse wall walk-ups
10 deck squats AKA ninja roll commonly called a reverse burpee - demo
   *optional 8 inverted burpees or ninja roll to handstand instead of both - demo
60 second pillar hold AKA plank

OTM for 12 minutes:
Odd 7 power cleans at 155/105
Even 7 dips

For Time:
500 m row
50 kettlebell swings American and AHAP
100 double unders
500 m row
**partitions swings and DU’s as needed

Any time remaining can be used to work on squat cleans or split jerks

Monday, May 18, 2015

Tuesday

Will

Warm up, 5 rounds or until time's up
10 jerks with PVC stick, each side
3 cartwheels each side
10 side to side jumps
30 sec side plank, each side

EMOM 15
3 back squats at 70-80% of most recent 1 rm
3 Burpees 
See Tues April 28th

Split Jerk, 3x3 at same weight

Sunday, May 17, 2015

Monday

The big 70 pound kettlebell!

Warm up

Ten rounds
1 minute row - each time switch SPM 
  30, 26, 22, 20, 16, 16, 20, 24, 28, 30
Score calories and compare to May 7

Then

Superset
Deadlift
 - heavier than last week, but don't increase more than 5%
3x3 after warm ups

Press 3x3
  - add weight from last week

Thursday, May 14, 2015

Friday





5 rounds
20 abmat sit-ups 
20/15 push-ups
10 kettlebell swings Russian AHAP

Bench 3x5
Pendlay row 3x15
Each a bit heavier
Optional curls and evil wheels!

Tuesday, May 12, 2015

Thursday




3 rounds 
1 minute Double unders
Rest 1 minute

5 rounds
5 hang power snatch plus 2 overhead squats
10 ring rows
300/200 meter row

Push Jerk 3 rm