Thursday, August 21, 2014

8/21/14

Cori Safe    12:00 AM    4 comments

A ) 5 min AMRAP – 85%:
5 TTB
5 Air Squats
10 DU
+ 4 min Rest

B ) 5 min AMRAP – 85%:
5 HSPU (sub wall walks)
15 Box Jumps (20/24” with step down)
+ Rest 4 min

C ) 5 min AMRAP – 85%:
3 CTB Pull Ups
10 Burpees
+ Rest 4 min

D ) 5 min AMRAP – 85%:
10 Wall Ball (14/20lb)
10 Deadlift (95/135lb)


*Post results to comments. Looking for total rounds + reps for each set

How To Raise A Lion Chaser

Wednesday, August 20, 2014

8/20/14

Cori Safe    12:00 AM    1 comment

A1) Ring or Stationary Dip: 4 x 5-8 reps (strict if possible), Rest 1 min
A2) Split Jerk (from rack): 4 x 5 reps, moderate weight, should be challenging but able to keep excellent technique, Rest 2 min

B ) EMOTM for 8 min:
20 sec MAX EFFORT Row (or Airdyne)

C ) EMOTM for 8 min:
20 sec max effort jumping lunges


*Post results to comments.

The First Half of Your Life Doesn't Determine The Second Half

Tuesday, August 19, 2014

8/19/14

Cori Safe    12:00 AM    4 comments

A ) Clean & Jerk (from floor, full squat catch): 4 x 1 rep at 95% of CJ 1RM, Rest 2 min

B ) EMOTM for 12 min: 2 Hang Squat Snatch at 60% of SN 1RM

C1) Pendley Row: 3 x 5 reps, work to a challenging set of 5 reps, no rest
C2) CTB Pull Ups: 3 sets x max reps, no rest
C3) Plank Hold: 3 x 45seconds, Rest 2 min


*Post results to comments.

How to Reset Your Metabolism with Diet Breaks

Monday, August 18, 2014

8/18/14

Cori Safe    12:00 AM    6 comments

A ) Romanian Deadlift (back must remain flat!): 4 sets x 5 reps – 5th rep should feel HEAVY!, Rest As Needed between sets

B ) 2 sets – 100% effort:
250m Row
25 Burpees
+ Rest 3-5 min

C ) 2 sets – 100% effort:
100 DU (or 3x Singles)
25 American KBS (35/55lb)
+ Rest 3-5 min


*Post results to comments.

Strength Without & Within

Sunday, August 17, 2014

Saturday, August 16, 2014

8/16/14

Cori Safe    12:00 AM    1 comment

A ) Front Squat: 4 x 5 reps at 90%, rest as needed between work sets (at least 2 min!)

B ) Complete the following – 80% effort:
Run 800m
10 Dips (Ring or Stationary, Strict or Kipping)
Run 800m
10 Pull Ups (Strict or Kipping)
Run 800m
10 Deadlift (155/185lb)


*Post results to comments.

Take What Is Useful and Leave The Rest

Friday, August 15, 2014

8/15/14

Cori Safe    12:00 AM    2 comments

A ) For time – 100% effort:
500m Row + 3 Muscle Ups (sub 3 CTB pull ups + 3 Dips per MU)
+ Rest 5-10 minutes (work on mobility, get well rested)

B ) For time – 100% effort:
12 Alternating Front Rack Lunges (65/95lb)
12 Chin Ups
12 Thrusters (65/95lb)


*Post results to comments.

Can Fascia Stretch?
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