Tuesday 5/19/15

5 Rounds of 40 seconds on/20 seconds off at 4 stations:
Station 1: Row (calories)
Station 2: AMRAP of 30 Unbroken Double Unders + 10 Air Squats
Station 3: AMRAP of 6 No-Pushups Burpees + 6 Jumping Lunges
Station 4: AMRAP of 8 Box Jumps (24/20) + 8 Pull-ups

Me: 65 / 40 / 94 / 88 (287) Rx

Thursday 5/14/15

Part A:
Deadlift (6 sets, performing one set every 2 minutes)
Set 1: 5 reps (start around 80-85% of your 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (at today’s heaviest 3 rep max [approximately 95+% of your 1RM])

Part B:
500 m Row
20 Front Rack Reverse Lunges (135/95)
80 Double Unders
20 Front Rack Reverse Lunges
400 m Run

Me: 325 / 10:18 Rx

Tuesday 5/12/15

Part A:
Overhead Squat (6 sets, performing one set every 2 minutes)
Set 1: 8 reps (start around 70-75% of your 1RM)
Set 2: 6 reps (add weight)
Set 3: 4 reps (add weight)
Set 4: 8 reps (at Set 2 weight)
Set 5: 6 reps (at Set 3 weight)
Set 6: 4 reps (at today’s heaviest 4 rep max [approximately 85-90% of your 1RM])

Part B:
AMRAP in 7 minutes
3 Deadlift (155/115)
3 Chest-to-Bar Pullups
6 Deadlift
6 Chest-to-Bar Pullups
9 Deadlift
9 Chest-to-Bar Pullups
…Continue adding 3 reps to each movement until time is up

Me: 195 / 81 Rx

Monday 5/11/15

For 24 minutes (6 rounds), complete:
45 seconds Max Double Unders
15 seconds Rest
45 seconds Max Handstand Pushups
15 seconds Rest
45 seconds Box Jump Overs (24/20)
15 seconds Rest
45 seconds Burpees
15 seconds Rest

Me: 495 Rx

Tuesday 5/5/15

Every 90 seconds for 9 minutes (6 sets) of:
3 Position Snatch (75-80%)

Part B:
5 one-minute Rounds, with 30 seconds of rest between each round, of:
30 Double Unders
AMRAP Deadlift (245/175) in remaining time.

Me: 135 / Can’t remember…mid-20s.5

Monday 5/4/15

Part A:
Push Press (6 sets, performing one set every 2 minutes)
Set 1: 5 reps (start around 80-85% of your 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (at today’s heaviest 3 rep max [approximately 95+% of your 1RM])

Part B:
EMOM for 12 minutes:
3 Ring Dips
5 Box Jumps (30/24)
7 KB Swings (1.5/1p)

Me: 185 / Scaled reps for the last couple minutes

Monday 4/27/15

Part A:
Back Squat (6 sets, performing one set every 2 minutes)
Set 1: 5 reps (start around 80-85% of your 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (at today’s heaviest 3 rep max [approximately 95+% of your 1RM])

Part B:
5 Rounds
15 Wall Balls (20/14, 10’)
50 Double Unders

Me: 295 / 9:13 Rx