063015

Christine”
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts 165
21 Box Jumps, 20″

13:06

061815

STRENGTH

Bench Press (~20 Minutes)

1@10 reps @65%, 1@8 Reps 70%, 1@6 reps 75%, 1@4 reps 80%.

135/155/165(x4)/165


In between Sets, Single-Arm Dumbbell Row x 6-8 each arm.

45db

FITNESS

This is a spin off of a Gym Jones Workout called Tail Pipe. If you do the KB Hold correctly, it will feel like you are breathing through a tail pipe. Make sure to use adequate weight and properly brace yourself and maintain midline stability for the carry.

3 rounds

Row 300M

45 Second Double KB Front Rack Carry/Hold (KB tucked under chin) (24/16) 24kb

40 Double Unders singles

10:36


Cash Out Tabata DB/BB Curls
30 db

060815

Performance/Competition

In 12 minutes:

In the first 9 minutes, find Max Weight for the following Complex

1 Clean Deadlift, 1 Hang Power Cleans, 1 Front Squats, 1 Alternating Reverse Lunge Each Leg

160

In the last 3 Minutes find 3RM Hang Power Snatch

95

FITNESS

12 min AMRAP:

10 Burpees

20 Wall Balls

160 reps

061515

STRENGTH

Press

1@10 reps @65%, 100lbs

1@8 Reps 70%, 105lbs

1@6 reps 75%, 115lbs

1@4 reps 80% 120lbs

Rest ~2 minutes between sets

For the Strict Press, these can be done standing, kneeling or from a seated position. Seated will be most challenging and work to build up most overall strength in the shoulders.

061615

5 sets of Clean Complex than 5 minutes to find Heavy 3Rep Hang Power Snatch

Option 1: 2 Hang Clean Pulls, 1 Hang Clean

Option 2: 1 Hang Clean Pull, 1 Hang Power Clean, 1 Power Clean

Option 3: 1 Hang Clean Pull, 1 Hang Power Clean, 1 Hang Clean 100lbs

061215

STRENGTH

Work up to a 1RM on one of the following movements

Hang Power Clean and Jerk - 165

Power Clean + Jerk

Clean and Jerk

FITNESS

Complete 6 rounds for time:
DB or KB Power Snatch – 5 Reps each arm (alternating)
Ring Dips/Box Dips – 10 Reps
Airdyne – 20 Calories

5 rounds even

061115

Back Squat 1 Set of 20 Reps

145 ^

FITNESS

“Denise Austin Has Nothing on Me”

4 rounds

Rest 1 min between rds

Run 400 M

21 KB Swings (Russian or American) (24)

/21 Front Squats (75)/

3 rounds, 400 m 4 KB swings before 20 min time cap

060915

STRENGTH

20 Minutes to Find

1 Rep Max Push Press (165# not a PR) and Weighted Pull Up (70# PR!!).

FITNESS

Four sets for max reps against a 3-minute running clock of:

Run 300 Meters

Max Reps Dumbbell Man-Makers 35 lbs (push-up, power clean, push press)

Rest 1 minutes

Score is total reps x total db weight

1,820 reps

6-8-15

Performance/Competition

In 12 minutes:

In the first 9 minutes, find Max Weight for the following Complex

1 Clean Deadlift, 1 Hang Power Cleans, 1 Front Squats, 1 Alternating Reverse Lunge Each Leg

160 complex
95 snatch. Failed at 125

In the last 3 Minutes find 3RM Hang Power Snatch

FITNESS

12 min AMRAP:

10 Burpees

20 Wall Balls

(Performance and Competition-every time you drop a ball, 100 M run Penalty)

Optional Cash Out: Tabata V-Up Holds

160 for WOD

060315

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

Add 5-10 lbs to last week

225#!!

FITNESS

Diane

21-15-9

Deadlift @225/155

HSPU sub'd 16kg KB

8:04

060215

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week
130Lbs

Odd: 5 Pull Ups (or strength building equivalent) or 3 Muscle Ups

FITNESS

800M Run

followed by 3 rounds

20 KB Swings, 10 Pull Ups

400 M Run

followed by 3 rounds

20 KB Swings, 10 Pull Ups

200 M Run

18:57

060115

EMOTM x 8 Min:

1 Deadlift, 2 Hang Power Cleans, 3 Front Squats, 4 Alternating Reverse Lunge (2 each leg)

Add 5-10 Lbs to last time

115LBS