Month: November 2014

10 Goblet Squats (70/53#)

10 Box Jump-Overs

10 Hand-Release Push-Ups

Take 15 minutes and build to today’s 1RM Snatch.

B.

For time:

5 Shoulder to Overhead (185/125 lbs)

10 Power Cleans (185/125 lbs)

15 Burpees Over the Barbell

100 Double-Unders

15 Burpees Over the Barbell

10 Power Cleans

5 Shoulder to Overhead

4 sets of:

Pause Front Squats x 4-6 reps

(3 second pause in bottom)

Rest 2 minutes

B. 3 sets of:

Against a 3-minute running clock, complete:

500 Meter Row

Thrusters x max reps (115/75#)

Rest 3 minutes between sets

Five sets of:

Power Clean x 3 reps

*Build to a 3RM

Rest 2 minutes

B.

Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings (32/24 kg)

Push-Ups

Pull-Ups

Four sets of:

Push Press x 3-5 reps

Rest 2 minutes

B.

Every minute, on the minute, for 15 minutes:

1st min – Row 150 Meters

2nd min – Handstand Push-Ups x 10 reps

3rd min – Double-Unders x 30 reps

60 seconds Row for Calories

60 seconds Dumbbell Push Press

60 seconds Box Jump Overs

60 seconds Squats

60 seconds Burpees

Rest 3 minutes

4 sets of:

Pause Front Squats x 6-8 reps

(3 sec pause in bottom)

Rest 3 minutes

B.

Complete as many reps as possible in 7 minutes of:

7 Slam Balls (40/20#)

7 Front Squats (95/65 lbs)

7 Toes to Bar

5 sets of:

Clean and Jerk x 1.1.1

(rest 7-10 seconds between singles)

Rest 2 minutes

B.

Complete 10 sets of:

3 Clean and Jerk (135/95#)

3 Burpee Pull-Ups or 3 Muscle-Ups

Work/Rest 1:1

3 sets, not for time, of:

Chest to Bar Pull-Ups x 10 reps

Alternating Pistols x 10 reps

Kettlebell Windmills x 5 reps each arm

B.

3 rounds for time of:

50/30 Push-Ups

30 Double-Unders

500 Meter Row

Take 15 minutes to build to a 1RM Snatch.

B.

Complete as many rounds and reps as possible in 9 minutes of:

3 Power Snatches (135/95 lb)

6 Handstand Push-Ups

9 Ring Dips