A ) For time:
500m row
+ Rest 2 min
150 DU
50 TTB
150 DU
+ Rest 2 min
500m row
*Post results to
comments.
Thursday, August 7, 2014
Wednesday, August 6, 2014
8/6/14
Cori Safe
12:00 AM
2 comments
A1) Strict Press: 5 x 5 reps (try and maintain the same weight
across all work sets), Rest 1 min
A2) Hand Release Push Up: 5 x max reps (do not allow lower
body to rest on the floor, only the chest), Rest 2 min
B ) EMOTM for 14 min:
Odd: 20 sec max effort Russian KBS (use a weight that will
be challenging for you – go heavy!)
Even: 20 sec Burpee
*Post results to
comments.
Tuesday, August 5, 2014
Monday, August 4, 2014
8/4/14
Cori Safe
12:00 AM
2 comments
A ) Deadlift: 3 sets x 10-12 reps, (12th rep
should be challenging, but back remains at 45 degrees) Rest As Needed between
sets
B ) 3 sets – 100% effort:
2 min AMRAP:
5 Dips
10 Push ups
15 Air Squats
+ Rest 3 min
C ) 3 sets – 100% effort:
2 min AMRAP:
15 Wall Ball
10 Pull Ups
5 American KBS (35/55lb)
+ Rest 3 min
*Post results to
comments.
Sunday, August 3, 2014
8/3/14
Cori Safe
12:00 AM
No comments
Saturday, August 2, 2014
8/2/14
Cori Safe
12:00 AM
No comments
A ) 5 Rounds For Time:
5 Muscle Ups (sub is 2 Pull Ups + 2 Dips per MU)
10 Burpees
20 OH Walking Lunges (25/45lb)
30 Calorie Row (15 cals/person)
*To be completed in
groups of 2. Each person must complete
all reps (except for Row – each person does 15 cals). Cannot move on to the next exercise until
both yourself and your partner are finished with the previous one.
*Post results to
comments.
Friday, August 1, 2014
8/1/14
Cori Safe
12:00 AM
2 comments
A ) Front Squat: 6 x 5 reps at 85%, rest as needed between
work sets (at least 2 min!)
B ) 6 sets of the following – 85% effort:
30sec HSPU
30sec Knees to elbows
30sec sit ups
+ Rest 90sec
*Post results to
comments.
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