October 27, 2015

“Filthy Fifty” For time: 50 box jumps, 24/20 50 jumping pull-ups 50 kettlebell swings, 35/26 50 walking lunges 50 knees-to-elbows 50 push press, 45/35 50 back extensions 50 wall balls, 20/14 50 burpees 50 double-unders

October 26, 2015

A. Good mornings, 4-4-4-4 (build across); 2:00 rest
+
8 sets*:
8 DB snatch (4R/4L)
50m sprint
:90 rest
+
Hollow body hold, accumulate 2 min in a hollow body hold

*Sprint is the length of the gym. You have :90 to walk back and get ready for the next set

October 24, 2015

For time w/a partner*:

2000m row

80 wall balls

1500m row

60 wall balls

1000m row

40 wall balls

500m row

20 wall balls

 

*Partners can split everything as desired. Running sub would be 1600m, 1200m, 800m, 400m.

October 23, 2015

A. Front squat, 6-5-4-3-2-1; 2:00 rest
+
6 rounds for time:
6 clean and jerks
6 burpees-over-bar
:60 rest between rounds

October 20 2015

10:00 @ 75%:
250m row
50m bear crawl
10 kettlebell swings
3:00 rest

10:00 @ 75%:
:45 of double-unders
50m farmer’s walk, heavy
3:00 rest

10:00 @ 75%:
200m run
10 box jumps

October 20, 2015

For 14:00:
Evens: 6 weighted or strict pull-ups (or 6 of toughest strict pulling variation)
Odds: 8 DB strict press
+
For time:
15 hand-release push-ups
10 pull-ups
5 squats
10 hand-release push-ups
10 pull-ups
10 squats
5 hand-release push-ups
10 pull-ups
15 squats

October 19 2015

A. Squat snatch or power snatch + overhead squat, build to a tough single or 1+1 in 10:00 B. RDL, 4 x 5-6, 21X1; 2:00 rest + 5 sets: :25 assault bike @ 100% 2:35 rest.