Monthly Archives: June 2015

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6-19-15

Diane

21-15-9
Deadlift (225/155)
Handstand push-ups

Then 800m run

 

6-18-15

10 Min AMRAP

25 Calorie Row

then

3 Rounds of

5 Ring Dips

10 Kettle Bell Swings (55/35)

15 Kettle Bell Ruasian Twist (55/35)

6-17-15

For time:

6 Overhead Stationary Lunges with wall ball

40 wall balls (20/14)

*Every Minute 6 Overhead stationary lunges with wall ball

then

20 Overhead Squats (135/95)

 

skill work

Double Unders

6-16-15

3 rounds for total reps
Calorie Row
Box Jump Overs (24/20)
10m Sprints
Burpees
1 minute rest

Work 0:45 rest 0:15

“You’ll grow to the threshold of your pain. If you want to grow more raise your threshold.”

 

6-15-15

6 Rounds

5 Squat Clean Thrusters (135/95)

5 Chest to bar Pull ups

5 Ring Push ups

 

Strength

12 minutes

Even: 4 Back Squats

Odd 3 Max Distance Standing Broad Jumps

 

6-13-15

2 Rounds for time

5 Wall Climbs

10m Burpee Broad Jump

20m sprint ladder

30 Kettlebell Russian Twist

40 Kettlebell SDHP

500m row

600m run

 

6-12-15

For total reps

:40 of work

:20 of rest

4 rounds

Hang snatch (45/35)

Back rack lunges (45/35)

Toes to Bar

 

 

6-11-15

5 rounds for time
12 wall balls (20/14)
8 wall ball push ups
4 burpee box jumps (30″/24)

Skill: Max Box Jump

Strength:
EMOMx6
4 Back Squats with :02 pause at the bottom

6-10-15

Compare to 3-16-15

For time:
200m run
21 Hang Cleans (95/65)
21 Front Squat (95/65)
200m run
15 Hang Cleans
15 Front Squats
200m run
9 Hang Cleans
9 Front Squats
200m Run

6-9-15

Compare to 3-26-15

Annie
50-40-30-20-10
Double unders
Sit ups

Strength
Push press
6×5
Every :90 seconds