For Total Time (work split between yourself and your
partner) – KETTLEBELL SANDWICH:
100 American KBS (35/55lb)
+ 3 rounds:
100 DU
50 Air Squats
+ 100 American KBS (35/55lb)
*Post results to
comments.
Saturday, June 7, 2014
Friday, June 6, 2014
6/6/14
Cori Safe
12:00 AM
1 comment
A1) Kipping Pull Up: 3 x 6-8 reps UB, Rest 60 sec
A2) C2B Pull Up: 3 x 6-8 reps UB, Rest 2 min
B ) 5 sets:
30sec Push Up
30sec Walking Lunges
30sec Double KB Front Squat (whatever weight you can keep
PERFECT technique with!)
30sec Handstand Hold
+ Rest 2 min
*Post results to
comments.
Thursday, June 5, 2014
6/5/14
Cori Safe
12:00 AM
3 comments
A1) Deadlift: 4 x 5 reps, increase from last week, no rest
A2) Alternating Pistols: 4 x 3-6 reps/leg, Rest 2-3 min
B ) 3 sets – 95% effort:
10-8-6-4-2
Double Under
Dip (ring, stationary, or dip negatives)
+ Rest 3-5 min (work on banded mobility during this time – focus
on upper body; traps, lats, scap, pecs)
*Post results to
comments.
Wednesday, June 4, 2014
6/4/14
Cori Safe
12:00 AM
5 comments
A ) Split Jerk (from rack): 5 sets x 3 reps, keep building
each set until you reach a challenging set of 3, Rest 1-2 min
B ) Snatch (from floor): warm up, work sets should be 3 x 3
reps at 75-80% of SN 1RM, Rest 2 min
C ) Complete the following – 80% effort:
2 minute RUN, 2 minute walk
2 minute AIRDYNE or C2 Row, 2 minute rest
2 minute RUN, 2 minute walk
2 minute AIRDYNE or C2 Row, 2 minute rest
2 minute RUN, 2 minute walk
*Post results to
comments.
Tuesday, June 3, 2014
6/3/14
Cori Safe
12:00 AM
2 comments
A1) Push Press (01X1 – one second hold at bottom of dip, one
second hold in lock out position): 4 x 6 reps, no rest
A2) Push up (60X1 –so 6 seconds down): 4 x 6 reps at tempo,
no rest
A3) Wall Ball: 4 x 10 reps UnBroken, Rest 2-3 min (full arm
recovery)
B ) EMOTM for 12 min:
Odd: 10 box jump (20/24” with step down)
Even: 10 burpee to 6” target
*Post results to
comments.
Monday, June 2, 2014
6/2/14
Cori Safe
12:00 AM
3 comments
A ) 1 ¼ Back Squat: 4 x 6 reps (should be able to use same
weight or more than last week), Rest 1-2 min
B ) Complete 2 rounds of the following – 80% effort:
2 min AMRAP:
15 Double DB Power Clean
15 V-Ups
+ Rest 2 min
2 min AMRAP:
16 Sandbag Walking Lunges (8/side)
16 Pull Ups
+ Rest 2 min
2 min AMRAP:
Max Burpee
+ Rest 2 min
2 min AMRAP:
Max American KBS (35/55lb)
+ Rest 2 min
*Post results to
comments.
Sunday, June 1, 2014
6/1/14
Cori Safe
12:00 AM
No comments
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