Thursday, August 27, 2015

Press x 1, PP x 3, Jerk x 5

20 minutes to establish:
1-rep max Standing Press
3-rep max Push Press
5-rep max Jerk


4 x 2 minute AMRAPs with 1 minute rest between AMRAPs.
10 Toes to bar
30 Double Unders

Score is total of all max loads plus total reps. Post loads, reps, and score to comments.  Compare to 9/18/14.

Wednesday, August 26, 2015

DL, Push-ups, Lateral hops

3 x 5min AMRAPs. Rest 2 minutes between AMRAPs.
5 DL 275/185
10 push-ups to barbell
15 lateral hops over barbell

Post rounds and reps to comments.  Compare to 9/17/14.

Tuesday, August 25, 2015

High Bar Back Squat x 5

15 minutes to establish 5-rep max high bar back squat with 3 sec pause at the bottom of each rep.


For time:
30 jumping squats, 75/55
15 burpees over barbell
800M run
15 burpees over barbell
30 jumping squats, 75/55

 Post load and time to comments. Compare to 9/16/14.

Monday, August 24, 2015

Weighted Pull-up 10-8-6-4-2

20min to establish 10-8-6-4-2 rep max weighted Pull-up. Total of all loads is your score.
(First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. You may change weights as needed.)


10 minutes to score as many points as possible.
Burpee Muscle Up = 5 points
Burpee C2B Pull-up = 3 points
Burpee Pull-up = 2 points
Burpee = 1 point

Post total of all loads and total points to comments. Compare to 9/15/14.

Straight arms on the pull-up - [video]

Sunday, August 23, 2015

Saturday, August 22, 2015

Friday, August 21, 2015

OHS x 3

OHS 3-3-3-3-3
2 rounds for max reps:
1 min Hang Snatch (50% of 3RM, no squat necessary)
30 sec Rest
1 min Jumping Squats (50% of 3RM)
30 sec Rest
1 min Sit-ups 
30 sec Rest
Post max load and reps to comments. Compare to 3/21/12, 6/1/12, 2/19/13, and 8/12/13.

Overhead Squatting Safely [wmv][mov]
Overhead Squats (Mark Rosen) [wmv][mov]
Overhead Squats, Bodyweight x 15 reps (John Brown) [wmv][mov]
Nicole Carroll Bodyweight OHS x 15 [wmv][mov]