Month: June 2015

6.30.15

Tuesday

A.
3 Rounds:
6-12 Strict HSPU (Inverted progression)
3-6 Muscle-ups (3 Toe nail progression)
Accumulate :30 L-Sit

B.
Every minute on the minute for 20:00
1: 1 Legless rope climb + 7 Deadlift (225/155)
2: 20 Double unders + 7 Handstand push-ups

6.25.15

Thursday

A.
Strict Press
5-5-5-5-5
10 band pull aparts between sets

B.
AMRAP in 12:00
50 Double-unders
30 Shoulder to overhead (115/75)
30 Toes to bar
50 Double-unders
20 Shoulder to overhead (115/75)
20 Toes to bar
50 Double-unders
10 Shoulder to overhead (115/75)
Max toes to bar with the remaining time.

Rx+ (135/95), (155/110), (185/125)

6.22.15

Monday

a.
Warm-up: Tabata wall ball shots
*You choose the weight/height

A.
Every minute on the minute for 8:00
1 Power Clean + 1 Front Squat + 1 Jerk

B.
Death by Burpee
From 0:00-1:00 perform 1 Burpee
From 1:00-2:00 perform 2 Burpees
From 2:00-3:00 perform 3 Burpees
From 3:00-4:00 perform 4 Burpees
From 4:00-5:00 perform 5 Burpees
….continue increasing reps by 1 until you can no longer complete the prescribed reps within the given minute.

C.
At the completion of part B..
Run 1 mile

6.19.15

Friday

A.
Every 2:00 for 6 sets
Snatch x 2 @ 85%
*Reset after each rep – no touch and go

B.
AMRAP in 18:00
3 Thrusters (95/65)
3 Burpees over bar
6 Thrusters (95/65)
6 Burpees over bar
9 Thrusters (95/65)
9 Burpees over bar
..Continue with 12/12, 15/15, etc. until time expires.