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Mon 7-28-14

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A.
50 pull ups (novice 30 pull ups)
Every minute on the minute 5 wall ball (outside so you are not in the way of the pull up rig) 20/14

2 min rest

B.
60 push ups w/ 1 second hold at the top (novice 40 push ups)
Every minute on the minute 8 unbroken air squats

(half the class will complete the pull up and the other half will start on the push up then switch)

C.
Core/shoulder mobility


Sat 7-26-14

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A.
Weighted pull ups 5×2

B.
15 min amrap of:
400m run
3 bar muscle ups
10 kbl swings- 2 pood/1.5 pood advanced, Novice 1.5 pood/1 pood
30 d. unders


Fri 7-25-14

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A.
4 rounds of:
30 seconds of Deadlift- 185/135 (advanced), 135/95 (novice), 95/65 (interm)
30 seconds rest
30 seconds of hang power clean w/same weight (you can not use 2 bars)
30 seconds rest
30 seconds of HSPU (advanced is head to floor, Interm is 1 abmat, novice is 2 abmats
30 seconds rest

B.
3×2 rope climb

C.
Core/mobility


Thurs 7-24-14

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A.
Push Press:
1×5-55%
1×5-65%
1×3-85%
1×2-90%

Whiteboard score is number of burpees in part B plus reps in part C

Compare score to Sat 6-7-14

B.

5 min to complete:

500m row
As many burpees over the rower for remaining time. Post reps

2 min rest

C.

5 min AMRAP:

3 Front squats- 185/125
5 push ups
5 box jumps 24/20

Half the class will row while the other half does the AMRAP then switch

 


Wed 7-23-14

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Compare to Wed 5-28-14

A.
15 min muscle up skill work on the rings.

B.
1 round:
10 burpees
3 muscle ups unbroken advanced- interm- progression on the rings, novice- strict pull-up/ring dip for same reps
20 burpees
3 muscle ups unbroken

2 min rest

1 round:
6 toes 2 bar unbroken
12 wall ball 20/14 unbroken
8 toes 2 bar unbroken
14 wall ball unbroken
10 toes 2 bar
16 wall ball

C.
Core/smr bicep and lats


Tue 7-22-14

View Times & Comments

A.
Back Squat:
1×5-55%
1×5-65%
1×3-85%
1×2-90%

B.
9 min amrap of:
8 Ground to OH- 135/95
10 hand release push ups- 1 sec hold at the top

C.
Core/mobility


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