Sunday, September 14, 2014
Saturday, September 13, 2014
9/13/14
A ) Weighted Pull Up: work to 1RM in weighted pull up. If you’re not at the point of adding weight,
test yourself with just bodyweight, or by using the lightest band possible.
B ) For time – 100% effort:
300m Row
15 American KBS (55/75lb)
25 Burpees
15 American KBS (55/75lb)
300m Row
*Post results to
comments.
Friday, September 12, 2014
9/12/14
A ) Thruster: work to a 1RM thruster – to be taken from the
floor, into a full clean, pressed out completely overhead, rest as needed
between sets
Skill work – technique work:
B1) Muscle up progressions: 3 sets x a few reps of
progressions (transitions, negatives), Rest 1 min
B2) Handstand work: 3 sets x a few reps of progressions
(walking, holding, walk walks, etc), Rest 1 min
B3) Planche work: 3 sets x a few seconds/reps (hold, tuck,
push up, etc), Rest 1 min
*Post results to
comments.
Thursday, September 11, 2014
9/11/14
A ) Death By American Kettlebell Swing (45/70lb)
*On the first minute,
you will do 1 swing, Minute 2 you will do 2 swings, Minute 3 you will do 3
swings, until you can no longer keep up the pace. Record the minute that you cannot keep going…
B ) For time: 1 mile run.
*Post results to
comments.
Wednesday, September 10, 2014
9/10/14
A ) Push Press: work up to 1RM for the day, only 2 misses
allowed, rest as needed between attempts
*Be careful with push
press, dip and then lock out knees, no rebend to catch (that would be a jerk!)
B ) “FRAN” For time:
21-15-9
Thrusters (65/95lb)
Pull ups
*Post results to
comments.
Tuesday, September 9, 2014
9/9/14
A ) Back Squat: work up to 1RM for the day, only 2 misses
allowed, rest as needed between sets
B ) Rest/Mobility work – spend a good 10-15 minutes opening
up hips/glutes/etc
C ) For max reps: ONE set of max UNBROKEN Wall Balls, once
you stop moving – either to rest, drop the ball, or rest on the wall, it is over! You must keep moving. Looking for one HUGE number here in your
results!
*Post results to
comments.
Monday, September 8, 2014
9/8/14
A ) 20sec max effort C2 row for meters, Record meters
B ) 10 rounds for time:
400m run
10 burpees to 6” target
*Post results to
comments.
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