04/28/2017

Max Height Box Jump (20 minutes) Work up to a max box jump height. AMRAP 15 30 Double Unders 20 Push ups 10 Front Squats Front Squat Scaling: A: 95/65 B: 75/55 C: 65/45 D: 45/35 E: 35/15

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April 25, 2017

04/27/2017

Deadlift 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% Death by Fran With a continuously running clock, do a ladder up by 1 every minute of: Thrusters Pull ups (do 1 thruster and 1 pull up, and then rest for the remainder of that minute. The 2nd…

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April 25, 2017

04/26/2017

Shoulder Press 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% 5k Run If weather does not permit, row 5k. Split class if there are not enough rowers.

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April 25, 2017

04/25/2017

Back Squat 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% Air Force (25 minute cap) For Time: 20 Thrusters 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, do 4 burpees. Scaling: A: 95/65 B: 75/55 C: 65/45 D: 45/35 E: 35/15

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April 25, 2017

04/24/2017

Bench Press 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% “Annie” 50-40-30-20-10 For Time: Double Unders Sit ups   Finisher “Bottom up” Kettlebell Press. Use a light kettlebell, approx. 20-25% of your 1RM Shoulder Press weight. If unsure, start light. See how many reps you get with…

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April 25, 2017

04/21/2017

1RM Weighted Pushup Have a partner load plates onto your back and work up to a one-rep max for one push up. Maintain straight line between shoulders and ankles. Burp-isabelle 5 Rounds for time: 6 Snatches 10 Burpees   Finisher GHD’s for time Scaling: A: 50 for time B: 40 for time C: 30 for…

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April 18, 2017

04/20/2017

1RM weighted Pullup Work up to a 1-rep max pull up with weight. For those unable to do a strict pull up: Max time Flexed arm hang Jump up so your chin is over the bar and hold your chin above the bar as long as possible. 3-5 attempts. 10-1 Ladder down by 1’s: Pull…

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April 18, 2017

04/19/2017

Kettlebell Snatch Progressions (20 minutes) One arm at a time: KB Swings KB Swing + hi pull KB Swing + pull in High Swing Snatch (video to come) For those proficient in the KB Snatch, do this for 4 sets each arm (alternate arms each set): KB Complex 4 swings 3 Cleans 2 Snatch 1…

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April 18, 2017

04/18/2017

Squat Therapy 3 minutes squat bottom position hold/stretch. Hold the bottom position as long as you can, working on achieving full depth. Slightly rounded back is OK while doing this, since you are unloaded (no bar or weight). Elbows inside knees, and spread knees apart by clasping hands together. 2 minutes Mountain climber stretch. Put…

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April 18, 2017

04/17/2017

1RM Strict Press (15 minutes) Work up to a one-rep max standing overhead press. AKA shoulder press. Don’t dip while you press! If you help the weight up using any kind of a dip, you’ll skew your press numbers for the 5/31 work. Fight Gone Bad Format Five Rounds for reps: One minute each exercise:…

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April 18, 2017
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