Thursday 8-15-2013
4 Rounds for time of: – 15 db/kb Thrusters – 20 Walking Lunges w/weight – 15 Burpees
4 Rounds for time of: – 15 db/kb Thrusters – 20 Walking Lunges w/weight – 15 Burpees
3 Rounds for time of: – 5 KB Snatches (1.5/1) – 15 Ball Slams (20#/15#)
6 Rounds for time of: – 10 Box Jumps (24″/20″) – 10 GHD Sit-ups – 5 Ring Muscle-ups
10 Rounds for time of: – 6 Pull-ups – 6 Push-ups – 6 Pistols (alt. each leg)
15 Rounds of: 1 Power Snatch followed immediately by 5 Overhead Squats. Start light and add weight.
“Tabata Something Else” Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest for each movement. Pull-ups Push-ups Sit-ups Air Squats *There is no rest in between movements*
Shoulder Press 1RM 1 – 1 – 1 – 1 – 1 Push Press 3RM 3 – 3 – 3 – 3 – 3 Push Jerk 5RM 5 – 5 – 5 – 5 – 5
For time of: 30 Thrusters (75#/45#) 3 Rope Climbs 20 Thrusters 2 Rope Climbs 10 Thrusters 1 Rope Climb
“Filthy Fifty” For time of: 50 Box Jumps (24″/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (1/.50) 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
Clean & Jerk 3RM 3 – 3 – 3 – 3 – 3