8 / 1 / 2012

Above:  If you have muscle ups.

Above:  If you don’t have muscle ups. Skip to 4:30.

Skill

10 minutes of Muscle Up work

3 Minutes

Tabata Wall Balls

then immediately following

For Time

25 K Bell Swings, 2 / 1.5

35 Burpees

45 Squats

55 Sit-ups

20 minute cap

7 / 31 / 2012

Strength

Bench Press

Set new 1RM

15 minute Amrap

3 Deadlifts, 155 / 105 lbs

2 Hang Cleans, 155 / 105 lbs

1 Push Jerk, 155 / 105 lbs

Run, 200m

7 / 30 / 2012

Strength

Deadlift EMOM

10 x 2 @ 80% 1 RM

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty.

“Randy”

For Time

75 Power Snatches, 75 / 55 lbs

15 minute cap

7 / 28 / 2012

Pay attention!!!

Skill

10 minutes working on MedBall Cleans

For Time

100 Calorie Row

80 Sit-ups

60 Double Unders

40 Pullups

20 MedBall Cleans

25 minute cap

7 / 27 / 2012

4 Rounds

25 Back Squats, 135 / 95 lbs

10 K Bells Swings, 1.5 / 1 pd

25 GSPU

25 minute cap

7 / 26 / 2012

Pain vs. Injury

Strength

Split Jerk

7 x 1 EMOM

For Time

5 Deadlifts, 245 / 165 lbs

5 Box Jumps, 30 / 24

10 Deadlifts, 245 / 165

10 Box Jumps, 30 / 24

15 Deadlifts

15 Box Jumps

10 Deadlifts

10 Box Jumps

5 Deadlifts

5 Box Jumps

20 minute cap

7 / 25 / 2012

Strength

Close Grip Bench Press

5 sets of 3 x 5

Light, Medium, and Heavy weights

10 minute Amrap

“Man on Fire” Burpees

7 / 24 / 2012

Strength

Front Squat

6 x 3 @ 80%

4 Rounds

10 Turkish Getups, 1 / .5

Run, 400m

20 minute cap

7 / 23 / 2012

Joe Wright in Orange Beach, AL

Strength

Clean & Jerk

Set new 1RM

For Time

10 Clean & Jerks, 155 / 105 lbs

20 Pullups

30 Wall Balls, 20 / 14

40 Double Unders

30 Wall Balls

20 Pullups

10 Clean & Jerks

20 minute cap

7 / 21 / 2012

Maintaining a stable core makes the handstand push-up more efficient. This will also apply if doing them on the wall.

Strength

Push Press EMOM

7 x 3 @ 70%

10 Rounds

15 Deadlifts, 135 / 95

15 Air Squats

25 minute cap