5/5/15

A) Back Squat- 5x5 

*work up to a heavy set of 5 AHAP

B) Spend 5-10 minutes working on kipping pull ups

* focus on a good powerful kip 

Metcon 

50 calorie row 

40 wall ball (20/14)

30 lunges (each leg) 

20 burpee box jumps 

10 strict pull ups 

5/3/15

A) Strict Press- 5x5

*Work up to a heavy set 

*Increase load every set 

B) Dips- collect 30 reps 

Metcon

For time 

50 cal. Row 

100 wall balls 

50 cal. Row 

4/29/15

A) Back Squat 

1x10 @ 60% of 1RM

1x8 @ 65%

1x8 @ 70%

1x8 @ 75%

Metcon 

21-15-9 

Push-ups 

Box jumps (24/20)

DB push press (35/25)

4/24/15

“Filthy Fifty”

For Time:
50 Box jumps, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 16/12 kg
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball shots, 20/14# @ 10/9′ target
50 Burpees
50 Double unders

4/22/15

A) kipping pull up review- collect 20 reps 

"Four or Floor"

4 minutes to complete 2 rounds of 

-10 wall ball 

-10 KB swings (40/30) 

If complete in the time move onto

4 minute to complete 2 rounds of 

-15 wall ball 

-15 KB swings 

 

If complete in the time move onto 

4 minutes to complete 2 rounds of 

-20 wall ball 

-20 KB swings

Continue rounds until you fail to complete the specific amount of reps in the specific 4 minute round 

*Must start each 2 rounds in the specific time period 

*total amount of reps is your score 

4/20/15

A) 15 min to find 1RM BS 

B) 10 minute AMRAP BS @ 80% of A 

C) 5x 30 sec Hollow Body hold, 30 sec arch hold, 30 sec Hollow Body hold, 30 sec arch hold. Rest 90 sec. Between sets 

3/18/15

A) 30 strict Pull-ups 

B) For Time 

Row 1K 

10 cleans 

Run 800 meters 

10 Cleans 

20 Burpees  

10 Cleans 

-15 Min Cap-