21-15-9 reps for time:
Front Squat 155/100#
Bar facing burpees
Sunday 05.19.2013
“Brehm”
For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
Saturday 05.18.2013
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Friday 05.17.2013
3 Rounds for time:
45 Double unders
30 Wall ball
15 Ring dips
Thursday 05.16.2013
Strength
5×5 Deadlift
5×5 Press
3×10 Strict Toes to bar
Wednesday 05.15.2013
For time:
Back Squat 20 reps
Run 800 meters
Back Squat 15 reps
Run 800 meters
Back Squat 10 reps
Run 800 meters
Use same load for all three squat sets.
Tuesday 05.14.2013
8 Rounds for time:
10 Deadlift 95/65#
8 Hang Power Clean 95/65#
6 Push Press 95/65#
Gantry Endurance
5 Hill sprints
From the base of the Pulaski Bridge. Run up, easy jog down.
Monday 05.13.2013
GI Jane
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Sunday 05.12.2013
Mobilize your thoracic spine and shoulders to improve your overhead position
then
100 Overhead Squats
w/ 95#, an empty barbell or a PVC
then
Call your mom and tell her you love her.
Saturday 05.11.2013
In teams of 3 for time:
1200 m run
then each team member performs
30 Toes 2 bar
45 Burpees
60 Kettlebell swings 53/36#
75 Squats
then together
600 m Med ball run 20/14#