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Archive for January, 2012

Friday Workout

Monday, January 30th, 2012
Strength Skill: HSPU (5-5-5-5-5) (3 Rx PR)

Metcon: 4 rounds for time

10 hang power clean 135lb
240m run
10 burpees

13:20 @ 115lb

Wednesday Workout

Friday, January 27th, 2012
Metcon: 3 rounds of 6 min with one min rest between rounds

Start with 400m Run

Then AMRAP
5 Pullups
9 KB Swing (24kg)
13 Squats

7+19 Rx

Monday Workout

Tuesday, January 24th, 2012
Strength Skill: Thrusters (5-3-3-1-1) (135lb PR)

Metcon: 6 round Tabata with one round transition between activities

Calorie Row (51)

Ring Pushups (28)
Shuttle Run (34)
Ring Rows (65)

178 Rx

Friday Workout

Tuesday, January 24th, 2012

Metcon: Uphill Fran

9 Pullups

9 Thrusters (95lb)
400m Run
15 Pullups
15 Thrusters
400m Run
21 Pullups
21 Thrusters
400m Run

12:22 (75lb)

Wednesday Workout

Friday, January 20th, 2012

Strength Skill: Pistol (16kg Right leg, 8kg Left leg PR)
Metcon: Annie

50-40-30-20-10

Double Under
Abmat Situps

8:49 Rx

Monday Workout

Tuesday, January 17th, 2012

Strength Skill: Thruster (5-5-3-3-1) (130lb PR)

Metcon:

4 rounds for time

  1. 250m row
  2. 10 games pushups
  3. 10 box jumps (20")
  4. 10 Deadlifts 225lb

12:12 @ 185

Friday Workout

Tuesday, January 17th, 2012

Strength Skill: HSPU (2 Rx, 5-5-5-5 red band)

Metcon:

AMRAP 10:00

  1. 20 med ball cleans (20lb)
  2. 20 situps

4+14 Rx

Wednesday’s Workout

Friday, January 13th, 2012

Strength Skill: Pistols (5-5-5-3-3)

Metcon:

5 rounds for time

9/9 1DB DL (45lb)

6/6 1DB Hang Snatch (45lb)

3/3 1DB OHS (45lb)

 

13:35 Rx