For time:
100 Pull-ups
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Friday 091030-W; MGW
Power Snatch
Find 1RM
As many rounds as possible in 10 minutes:
5 Box Jumps, 36"
10 Pushups
15 Kettlebell Swings (1.5/1 pood)
Find 1RM
As many rounds as possible in 10 minutes:
5 Box Jumps, 36"
10 Pushups
15 Kettlebell Swings (1.5/1 pood)
Tuesday 091027-GGG
For time:
Walking lunges, 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunges, 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunges, 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunges, 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunges, 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunges, 100 ft.
6 Pull-ups
6 Sit-ups
Walking lunges, 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunges, 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunges, 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunges, 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunges, 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunges, 100 ft.
6 Pull-ups
6 Sit-ups
Friday 091023-MG
For time:
Run 400 meters
10 Handstand Pushups
Run 400 meters
9 Handstand Pushups
Run 400 meters
8 Handstand Pushups
Run 400 meters
7 Handstand Pushups
Run 400 meters
6 Handstand Pushups
Run 400 meters
5 Handstand Pushups
Run 400 meters
4 Handstand Pushups
Run 400 meters
3 Handstand Pushups
Run 400 meters
2 Handstand Pushups
Run 400 meters
1 Handstand Pushup
Run 400 meters
10 Handstand Pushups
Run 400 meters
9 Handstand Pushups
Run 400 meters
8 Handstand Pushups
Run 400 meters
7 Handstand Pushups
Run 400 meters
6 Handstand Pushups
Run 400 meters
5 Handstand Pushups
Run 400 meters
4 Handstand Pushups
Run 400 meters
3 Handstand Pushups
Run 400 meters
2 Handstand Pushups
Run 400 meters
1 Handstand Pushup
Tuesday 091020-WWW
As many rounds as possible in 20 minutes:
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo-Deadlift High-Pull (95/65)
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo-Deadlift High-Pull (95/65)
Friday 091016-MWG; M
As many rounds as possible in 10 minutes:
10 Box Jumps, 24”
10 Kettlebell Swings (1.5/1 pood)
10 Sit-ups
Skill Work:
Practice Double-unders
10 Box Jumps, 24”
10 Kettlebell Swings (1.5/1 pood)
10 Sit-ups
Skill Work:
Practice Double-unders
Tuesday 091013-WWMWM
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wednesday 091007-GW
For time:
21 Ring Dips
3 Sumo Deadlift High-Pull (95/65)
18 Ring Dips
6 Sumo Deadlift High-Pull (95/65)
15 Ring Dips
9 Sumo Deadlift High-Pull (95/65)
12 Ring Dips
12 Sumo Deadlift High-Pull (95/65)
9 Ring Dips
15 Sumo Deadlift High-Pull (95/65)
6 Ring Dips
18 Sumo Deadlift High-Pull (95/65)
3 Ring Dips
21 Sumo Deadlift High-Pull (95/65)
21 Ring Dips
3 Sumo Deadlift High-Pull (95/65)
18 Ring Dips
6 Sumo Deadlift High-Pull (95/65)
15 Ring Dips
9 Sumo Deadlift High-Pull (95/65)
12 Ring Dips
12 Sumo Deadlift High-Pull (95/65)
9 Ring Dips
15 Sumo Deadlift High-Pull (95/65)
6 Ring Dips
18 Sumo Deadlift High-Pull (95/65)
3 Ring Dips
21 Sumo Deadlift High-Pull (95/65)
Tuesday 091006-WWW
"Lucky Sevens"
7 rounds for time:
7 Hang Power Cleans (115/85)
7 Thrusters (115/85)
7 Overhead Squats (115/85)
7 rounds for time:
7 Hang Power Cleans (115/85)
7 Thrusters (115/85)
7 Overhead Squats (115/85)
Saturday 091003-MGGG
As many rounds as possible in 20 minutes:
Run 200 meters
5 Toes-to-Bar
10 Clapping Pushups
15 Squats
Run 200 meters
5 Toes-to-Bar
10 Clapping Pushups
15 Squats
Friday 091002-W
Tabata Deadlift (225/155)
Rest 5 minutes
Tabata Deadlift (225/155)
Rest 5 minutes
Tabata Deadlift (225/155)
Rest 5 minutes
Tabata Deadlift (225/155)
Rest 5 minutes
Tabata Deadlift (225/155)
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