06/18/2013
Workout of the Day
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
then
2 minutes ME C2B Pull Ups
-then-
6 minute AMRAP of:
50 Double-Unders
15 Hand Release Push Ups
-then-
2 minutes ME C2B Pull Ups 06/17/2013
Workout of the Day
HBBS 6X6 @ 70% – rest 2 minutes
then
3 rounds for time of:
21 Burpees
21 KBS 32/24kg
21 Wall Balls 20/14# 06/16/2013
Rest Day 06/15/2013
Workout of the Day
'The Seven'
7 rounds for time of:
7 Handstand push-ups
7 Thrusters (135 lbs)
7 Knees to elbows
7 Deadlifts (245 lbs)
7 Burpees
7 Kettlebell swings (2 pood)
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential ...06/14/2012
Workout of the Day
7x3 Deadlift @ 85% Rest 90 seconds
then
'Cindy'
5 Pull Ups
10 Push Ups
15 Squats
Perform as many rounds as possible in 20:00
~Or~
'Mary'
5 Handstand Push Ups
10 Pistols
15 Pull Ups
Perform as many rounds as possible in 20:00 06/13/2013
Workout of the Day
Take 20:00 to practice or learn a new skill
then
Complete as many rounds with as possible with 95/65# in 14 minutes of:
1 Power Clean
3 Front Squat
5 Shoulder To Overhead 06/12/2013
Workout of the Day
EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to ...06/11/2013
Workout of the Day
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast. To be performed as part of your regular warm ...06/10/2013
Workout of the Day
12 minutes to establish a 1RM Push Press
then
'Helen'
3 rounds for time:
400 meter run
21 kettlebell swings 24/16 kg
12 pull-ups 06/09/2013
Workout of the Day
Rest ~ Skills ~ Make Up