Monday, October 23, 2017

10/22/17

Gymnastics
For Time:
12 Parallette Handstand Push-ups
7 Legless Rope Climbs
9 Parallette Handstand Push-ups
5 Legless Rope Climbs
6 Parallette Handstand Push-ups
3 Legless Rope Climbs
  • complete, didnt time


Conditioning
AMRAP 30:
500 Meter Row
21/15 Calorie Bike
3 Rounds of Chest to Bar “Cindy”
  • 4 Rounds + Row + Bike + 1 Round Cindy

10/21/17

1. Deadlift
On the Minute x 7
3 Deadlifts
Build each set
255-285-315-345-375-395-415x1

2. Conditioning
4 Round For Time:
21 Kettlebell Deadlifts 100s (used 70’s)
15 Box Jump Overs (24)
9 Dumbbell Push Jerks (70’s)
9:10, first set of kbdl was with 108s then scaled back to 70s for the next 3 rds

3. Conditioning
For Time:
27-21-15-12-9
Calorie Row
Wallballs (30/20)
8:39

4. Midline
Accumulate 4:00 D-Ball Hold (150/100)
complete UB

Friday, October 20, 2017

10/20/17



1. Barbell Cycling
2 Rounds:
10 Power Cleans (205/145)
10 Front Squats (205/145)
10 Push Jerks (205/145)
Rest 2:00
complete

2. Conditioning
2 Rounds For Time:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (155/105)
10:34

3. Odd Object
2 Rounds For Time:
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
400 Meter Bodyweight Sled Drag
complete

10/19/17



Run Conditioning
On the Minute x 12
200 Meter Run
Slowest 200m is your score
Complete 45-50s each

10/18/17



1. Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
  • 17-14-10

2. Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

1 rd, ub c2b
1+5 cals
1 rd + 10 pull ups


3. Midline
3 Rounds For Quality:
3 legless Rope Climbs
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises
complete

Wednesday, October 18, 2017

10/17/17



1. Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
135-145-155-165-175-195

then

5×1 to build to a heavy single
205-215-225-235-245(full snatch)

2. Conditioning
For Time:
30 Power Snatches (185/135)
8:03, steady singles

3. Back Squat
1 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%
Rest 2:00 between each set of squats
325-345-365
No lifting shoes. In nanos

4. Ring Muscle-Ups
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
7-5-3

5. Bike Conditioning
3 Rounds:
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / :30 off
complete 199 total cals

Tuesday, October 17, 2017

10/15/17


Conditioning
For Time:
30/24 Calorie Assault Bike
30 Burpee Box Jump Overs (24/20)
30 Thrusters (115/80)
30 Bar Muscle-Ups
30 Thrusters (115/80)
30 Burpee Box Jump Overs (24/20)
30/24 Calorie Assault Bike
21:00, hurt more than expected. Was being a little weak minded here. 6 sets of 5 bmu 

3. Midline
For Time:
50 GHD Sit-Ups
10 Glute-Ham Raises
35 GHD Sit-Ups
10 Glute-Ham Raises
20 GHD Sit-Ups
10 Glute-Ham Raises
7:07

PM:
Run Conditioning

20 Minute “Out and Back Run"
Turn around at the 10:00 mark, and the goal is to arrive
back where you started exactly at the 20:00 mark

complete