14.12.03 Wednesday
A. Front Squat 20 min
Beginner: work up to a heavy triple
Advanced: 5, 3, 1, 1, 1, 1, 1
B. EMOM 10 min
Odd Minute: 10 shoulder to overhead 115/75
Even Minute: 20 double unders
C. 3 rounds not for time
0:10 L-hang lowers
0:30 bent arm hang
14.12.01 Monday
Back Squat
Beginner: 5×5 AHAP
Advanced: 85% x 4 x 5
B. AMRAP 6:00
5 squat clean thrusters
5 bar facing burpees
Rest 2:00
3:00 max rep double unders
C. 3 rounds not for time
25 UNBROKEN seated pike raises
rest as needed
14.11.28 Friday
A. 3 rounds not for time
60 unbroken double unders
15 unbroken strict handstand push ups
B. Team “Angie” + “Diane” + “Karen”
100 pull ups
100 push ups
100 sit ups
100 air squats
21 deadlift
21 HSPU
15 deadlift
15 HSPU
9 deadlift
9 HSPU
150 wall ball
C. 3 x 30 second weighted plank
Read More14.11.24 Monday
Back Squat
Beginner: 5×5 AHAP
Advanced: 80% x 5 x 5
B. AMRAP 6:00
5 thrusters
5 bar facing burpees
C. 3 rounds not for time
25 UNBROKEN seated pike raises
rest as needed”
14.09.06 Saturday
Team Murph
1 mile run (together)
100 pull ups
200 push ups
300 air squats
1 mile run (together)
Teams must start and finish the run together
Only one team member can be working at a time during the pull ups, push ups, squats
14.08.27 Wednesday
A. Tall Clean (feet flat)
3×3 AHAP
B. Smolov Jr. Week 3: Back Squat
7×5 @ 75% + 15 to 20 lbs
C. 10 minute Time Cap
1000m row
then
AMRAP
15 wall ball 20/14
5 burpees
14.08.25 Monday
A. Barski Snatch
3×3 @ 70%
B. Smolov Jr. Week 3: Back Squat
6×6 @ 70% + 15 to 20lbs
C. “Diane”
21-15-9 deadlift (225/135), HSPU
14.08.22 – Friday
A. Tall Jerk
3×3 AHAP
B. Smolov Jr. Week 2 – Back Squat
8×4 @ 80% + 5 to 10 lbs
C. Tabata
push press, toes to bar
14.08.20 – Wednesday
A. Tall Clean (feet flat)
3×3 AHAP
B. Smolov Jr. Week 2 : Back Squat
7×5 @ 75% + 5 to 10 lbs
C. “Grace”
30 clean and jerk 135/95″