Jan 282015
 

A. 4 Rounds of:
25 Russian Twists w/ Bumper Plate
Rest 30sec
8 BB Upright Rows
Rest 30sec

B. 10 MIN to Est. 5RM Push Press

C. 7 MIN AMRAP:
5 Push Press – 95/65
7 Bar-Over Burpees
9 Sit-Ups

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Jan 272015
 

A. 7 MIN EMOM: 3 DL (for load)

B. 4 Rounds for Time:
10 DL – 225/155
20 HRPU
300m Run

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Jan 262015
 

For Time:
1000m Row Buy-In [Damper = 3]
Then, 3 Rounds of:
20 Box Jump Overs – 24/20
15 T2B
10 KB C&J [L]
10 KB C&J [R]

Score 1 = Time to Complete
Score 2 = KB Load

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Jan 252015
 

A. Tabata Plank Holds, 8 Rounds of:
20sec FLR Hold, 10sec Rest
20sec Side Plank [L], 10sec Rest
20sec Side Plank [R], 10sec Rest

B. OH Squat – 5×5@3131
Score is the lowest load used.

C. 8 MIN AMRAP:
Round 1 = 3 OH Squat (75/55) + 15 DU (3:1 Singles)
Round 2 = 6 OH Squat (75/55) + 15 DU (3:1 Singles)
Round 3 = 9 OH Squat (75/55) + 15 DU (3:1 Singles)
And so forth, until time runs out.
Score is the total OH Squat reps completed during AMRAP.

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Jan 232015
 

A. 10 MIN to Est. 1RM Back Squat

B. 20 MIN AMRAP:
400m Run
10 HRPU
5 Back Squat – 135/95 (initiated from ground)

IMG_5493

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Jan 222015
 

A. 3 Rounds of:
8 Close-Grip Bench Press @31×1
12 Bent-Over KB Rows [each arm]
Rest 1 MIN

B. 5 Rounds, Each at Max Effort:
250m Row [Damper = 3]
12 KB Swings (Unbroken)
8 K2E
Rest until fully recovered.
Score is the load used for KB Swing.

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