Month: January 2015

Complete as many rounds and reps as possible in 5 minutes of:

1 Power Clean (185/135 lbs)

3 C2B Pull-ups

2 Power Cleans

6 C2B Pull-ups

3 Power Cleans

9 C2B Pull-up

and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.

Complete as many rounds and reps as possible in 5 minutes of:

3 Power Snatches (115/75 lbs)

6 Toes to Bar

9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.

Complete as many rounds and reps as possible in 5 minutes of:

2 Thrusters (115/75 lbs)

2 Burpees Over the Barbell

4 Thrusters

4 Burpees Over the Barbell

6 Thrusters

6 Burpees Over the Barbell

and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.

Complete as many rounds and reps as possible in 5 minutes of:

20 Kettlebell Swings (24/16 kg)

20 Hand-Release Push-Ups

Four sets of:

Weight Pull-Ups x 1-2 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes

B.

3 sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Deadlifts (225/155lbs)

30 seconds Rest

60 seconds Toes to Bar

30 seconds Rest

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 85%

B.

3 sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Ground to Overhead (95/65lbs)

10 Overhead Squat

10 Burpees

Rest 3 minutes between sets, and complete a total of 3 sets. Start the set where you left off when time ran out.

Five sets of:

Unsupported Seated Strict Press x 4-5 reps

Rest 2 minutes

B.

Against a 7-minute running clock, complete:

500 Meter Row

—then-

As many rounds and reps as possible of:

5 Single Arm Press each arm (55/35 lbs)

10 Box Jump-Overs

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps

*Use the same weight as January 16th.

B.

Complete as many rounds and reps as possible in 8 minutes of:

30 Wall Balls

30 Pull-Ups

30 Double-Unders

10 Single-Arm DB/KB Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 3 minutes between sets, and complete a total of 5 sets.

5 sets of:

Snatch + 3 Overhead Squats

Rest 2 minutes

B.

3 rounds for time of:

15 Strict Handstand Push-Ups or Seated DB/KB Presses

20 Alternating Front Racked Reverse Lunges (135/95 lbs)

C.

Eight sets of: (Tabata)

20 seconds of Hollow Rocks or Holds

Rest 10 seconds

Five sets of:

Weighted Pull-Ups x 2 reps

Rest 30 seconds

B.

2 Minutes of Rowing (calories)

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

Wall Balls x 10 reps

Burpees x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

Pull-Ups x 10 reps

Push-Ups x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

Slam Balls x 10 reps

Sit-Ups x 10 reps

Rest 60 seconds

Rotate through the circuit 3 times for max reps/cals completed at each station.

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 75-80%

B.

Complete as many rounds and reps as possible in 8 minutes of:

3 Push Press (155/105 lbs)

6 Box Jump-Overs

9 Kettlebell Swings (32/24 kg)

Every 3 minutes for 15 minutes: (5 sets)

Split Jerk x 1-2 reps

B.

For time:

21 Burpees

15 Thrusters (115/75 lbs)

9 Chest to Bar Pull-Ups

1000 Meter Row/ Ski Erg or 1 mile Airdyne

9 Chest to Bar Pull-Ups

15 Thrusters

21 Burpees