Today's Workout:
A. Every 2 minutes for 18 minutes (9 sets):
Banded Bench Press x 3 reps

*Sets 1-3 – Close Grip
*Sets 4-6 – Middle Grip
*Sets 7-9 – Wide Grip

Followed by…

One set of:
Bench Press x 8 reps @ 76%

B. In 2 person team, dividing reps however you like, complete the following for time:
100 Calories on the Rower
200 Wall Balls (30/20 lbs)
100 Toes to Bar
Comments

Today's Workout:
A. Every 3 minutes for 15 minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B. 3 rounds for time, of:
400 Meter Row
21 Kettlebell Swings (53/35 lbs)
12 Handstand Push-ups

See October 30, 2015.

C. Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
Comments

Today's Workout:
A. Every 2-minutes for 6 minutes (3 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Followed by...

Every three minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 85%

B. In 2 person team, complete as many rounds and reps as possible in 9-minutes of, alternating full rounds:
3 Deadlifts (225/155 lbs)
3 Burpees over the Barbell
6 Deadlifts
6 Burpees over the Barbell
9 Deadlifts
9 Burpees over the Barbell
12 Deadlifts
12 Burpees over Barbell
...so on so forth till time expires.

Partner A does 3 Deadlifts, 3 Burpees... Partner B does 6 Deadlifts, 6 Burpees... Partner A does 9 Deadlifts, 9 Burpees... Partner B does 12 Deadlifts, 12 Burpees…

C. Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
1 Clean Lift-Off with Pause at Knees + 1 Clean Pull + 1 Power Clean + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

B. "Masters Event 3"
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-unders
15 Chest-to-bar pull-ups
5 Hang power cleans (155/105 lbs)

Andrew McMahon (45-49): 747 reps
Annie Sakamoto (40-44): 660 reps
Comments

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%

B. 21-15-9 rep rounds for time, of:
Rowing for Cals
Thrusters (135/95 lbs)

Time cap: 15-minutes

C. Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 80+%

B. "Masters Event 4"
For time:
55 Burpees over the Barbell
34 Overhead Squats* (95/65 lbs)
21 Muscle-ups
(No Muscle-ups, sub 21 Ring Dips)

*PLEASE NO DROPPING BARBELLS.
Time Cap: 20 minutes
Comments

Today's Workout:
A. Every 2 minutes for 18 minutes (9 sets):
Banded Bench Press x 3 reps

*Sets 1-3 – Close Grip
*Sets 4-6 – Middle Grip
*Sets 7-9 – Wide Grip

Followed by…

One set of:
Bench Press x 8 reps @ 70%

B. For time:
1200m Run
100 Squats
80 Abmat Sit-ups
60 Hand Release Push-ups
40 Chest to Bar Pull-ups

See July 11, 2015.
Comments

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. “Nancy”
5 rounds for time:
400m Run
15 Overhead Squats (95/65 lbs)

Time cap: 18-minutes

C. Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Chinese Plank x 30 seconds
Rest as needed
Comments

Today's Workout:
A. Three sets, not for time of:
Muscle-ups x 3-6 reps
(No Muscle-up, Sub Ring Dips x 6-12 reps)
Double-Unders x 30-50 reps

B. Every 2-minutes for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-8 – 5 reps @ 80%

C. Every minute on the minute for 12-minutes (6 sets):
Odd: 3 Bar Muscle ups + 20 Double Unders
Even: 15/12 Calorie Row
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%
*Sets 7-8 – 85%

B. For time:
50 Ground to Overhead (135/95 lbs)

Every minute on the minute, including the first minute, complete 5 Toes to Bar.
Comments
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