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Archive for the ‘xfit’ Category

Tuesday workout

Thursday, March 14th, 2013

Met:
Do the following every minute for 30 minutes
1 Rep of Bear Complex (Power Clean, Front Thruster, Back Thruster)

successfully did 115lb for all reps

Saturday Workout: 13.1

Tuesday, March 12th, 2013

13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

100 Rx finished 75lb snatches at 5:20

Tuesday Workout

Friday, March 8th, 2013

Str: thrusters (5,5,5,5,5) (95,105,115,125,135)

Tabata 8 min alternate between
Deadlift @ 75% 1RM
Chest to bar pullups

73 @ 225 DL
didn't get all pullups C2B towards the end

Thursday Workout

Friday, March 8th, 2013

Str: max pullups

Do max on bar
rest 2 min
now do 5 rounds of
1/2 max pullups
rest 1 min

Met:
Row 500m
5 rounds {
5 HSPU
10 pistols
}
Run 400m

10:57 Rx

Tuesday Workout

Tuesday, February 26th, 2013

Str: Pistols 5 each side every 2 min with pushups between sets

Met: AMRAP 15:00
50 Double Unders
25 Shoulder to OH @ 95
15 Toes to Bar
2+59 Rx

Saturday Workout

Tuesday, February 26th, 2013

str: gymnastics

Met:
20 Front Squat @ 205
30 Box Jump 30"
40 KB swing 24kg
50 wall ball 10' 20lb
13:44 (135 FS, 16kg KB)

Thursday workout

Friday, February 8th, 2013

Str: KB Snatch (5-5-5-5-5) (20kg)

Met: 5 Rounds
5 Deadlift @ 275lb
10 Burpees
5:06 @ 225 (started with 275 and bailed in the middle of round 2)

Tuesday Workout

Tuesday, February 5th, 2013

Str: Pistol (5-5-5-5-5) (BW, BW, BW, 18lb 18lb) pretty hard

Met: 11.1
AMRAP 10:00
30 Double Under
15 Power Snatch @ 75
3+30 Rx

Tuesday

Tuesday, January 29th, 2013

Met:

Run 400m
2 rounds {
50 wall balls 20lb
40 push press 75lb
30 box jump 24"
20 SDHP 75lb
10 pullups
}
Run 400m

33:05 Rx

Saturday workout

Saturday, January 26th, 2013

STR: TGU

Met: broken up however you want
run 1200m
40 sandbag on shoulder squats
20 HSPU or 60 games pushups (hand release)

9:05 Rx kipping hspu
order was 13 hspu, run 400, 7 hspu, run 800, 40 sb squats