07.26.11

A. In 15 minutes, work to a heavy 2 rep snatch.

B. AMRAP in 5 minutes of snatch @ 115lbs/85lbs

07.25.11

AMRAP in 20 minutes

run 400 meters
15 knees-to-elbows
15 weighted sit-ups @ 25lbs

07.22.11

A. In 14 minutes, work to a heavy 1 rep push-press.
B. 12 minutes of "goat" practice.

07.21.11

18-15-12-9 repetitions for time

55lb/35lb kettlebell snatch (each side)

single leg double unders (each side)

1 arm push-ups w/hand release (each side)

Run 200 meters after you complete the push-ups in each round.

07.20.11

A. In 15 minutes, work to a heavy 1 rep power clean.
B. Accumulate 60 seconds in the ring superman position.

Meat and Greet

Come join your fellow meat eating mixed modal exercise monsters at Mugshots in Towne Center this Saturday, July 23 at 7:30 PM. Please email me at tpgbr1@yahoo.com or write your name on the board at the gym by Friday if you plan to go. Spouses, significant others and service animals are encouraged to go too!

07.19.11

for time

20 pull-ups
30 circular burpees
60 squats
run 400 meters
60 squats
30 circular burpees
20 pull-ups
run 400 meters
20 pull-ups
30 circular burpees
60 squats

07.15.11

A. In 12 minutes, work to a heavy 3 rep thruster.
B. 5 minute ladder
1 barbell thruster @ 95lbs/65lbs
2 hand release push-ups
3 thrusters
4 hand release push-ups
5 thrusters
etc.
C. accumulate 120 seconds in hollow plank position

07.14.11

3 rounds for time

20 L-pull-ups
run 600 meters
15 reps of deadlift @ 275lbs/185lbs

07.13.11

A. ~ 10 minutes of inverted practice
B. AMRAP in 15 minutes
burpee pull-ups X 5
handstand push-ups X 5

07.12.11

A. In 17 minutes, work to a heavy single back squat rep.
B. back squat @ 70% of part 'a' weight X 20
C. 4-D plank rotation 40 seconds each side X 2; rest 40 seconds

07.11.11

for time

50 alternating pistols
run 1000 meters
50 swings @ 70lbs/55lbs
50 toes-to-bar
50 walking lunge steps w/45lbs/25lbs overhead (plate)

07.08.11

Fight Gone Bad
3 rounds w/60 seconds at each station

wall ball w/a 20lb medicine ball
75lb/55lb sumo deadlift high-pull
20 inch box jump
75lb/55lb push-press
row for calories

Rest 60 seconds between each round.

07.07.11

A. hang squat snatch X 2 X 10 on the minute @ ~ 50% of your 1RM snatch
B. AMRAP in 12 minutes
95lb/55lb hang squat snatch X 10
run 200 meters

07.06.11

A. In 12 minutes, work to your 1RM for the day in the overhead press.
B. AMRAP in 7 minutes
5 reps of overhead press @ 105lbs/70lbs
7 strict pull-ups

07.05.11

for time

21 front squats @ 135lbs/95lbs
9 bar facing burpees
400 meter run
15 front squats @ 135lbs/95lbs
15 bar facing burpees
400 meter run
9 front squats @ 135lbs/95lbs
21 bar facing burpees
400 meter run

07.01.11

Interrupted Cindy

AMRAP in 20 minutes
5 pull-ups
10 push-ups
15 squats

Run 400 meters @ the 4:00, 8:00, 12:00 and 16:00 minute marks. Resume Cindy when you return from the run. Your score is your total number of rounds of Cindy.

06.30.11

A. 1-5 handstand push-ups on the minute for 15 minutes; rest ~ 2 minutes
B. run 1000 meters for time