3 rounds for time of: 100 squats 50 box jumps, 20-inch box 45-lb. dumbbell clean and jerks, 25 reps … [Read more...] about Friday 150130
Clean
Monday 150126
21-18-15-12-9-6-3 reps for time of: 115-lb. power cleans One-legged squats, right leg One-legged squats, left leg … [Read more...] about Monday 150126
Thursday 150122
For time: 30 medicine-ball cleans, 20-lb. ball 30 ring dips 30 medicine-ball cleans, 20-lb. ball 30 chest-to-bar pull-ups 30 medicine-ball cleans, 20-lb. ball 30 push-ups 30 medicine-ball cleans, 20-lb. ball … [Read more...] about Thursday 150122
Sunday 150104
Grace 135-lb. clean and jerks, 30 reps Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments. Compare to 090508. … [Read more...] about Sunday 150104
Monday 141229
Luke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters … [Read more...] about Monday 141229
Friday 141226
21-18-15-12-9-6-3 reps for time of: 95-lb. power cleans Sit-ups Back extensions … [Read more...] about Friday 141226
Monday 141215
Ring-dip ladder Rest 5 minutes 3/4 body-weight hang power clean ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. … [Read more...] about Monday 141215
Wednesday 141210
In front of a clock set for 12 minutes with a 135-lb. barbell: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks … [Read more...] about Wednesday 141210
Tuesday 141125
Complete as many rounds as possible in 20 minutes of: 95-lb. squat cleans, 10 reps 10 dips … [Read more...] about Tuesday 141125
Monday 141117
3 rounds for time of: 30 toes-to-bars 155-lb. clean and jerks, 15 reps … [Read more...] about Monday 141117