Wednesday, October 1, 2014

Bench Press x 2

20 minutes to establish 2-rep max Bench Press

Then

21-15-9 reps for time of:
OHS, 115/75
T2B

Score is time in seconds minus load in pounds. Post score to comments.

Tuesday, September 30, 2014

Run, WB, G2S, MU, Run

For time:
Run or Row 1 mile
75 Wallballs, 20/14
50 Ground-to-shoulders, 135/95
15 MU (or 30 C2B pull-ups)
Run or Row 1 mile

Post time to comments.

Monday, September 29, 2014

Sit-up, DL, HSPU

30 seconds on, 30 seconds off for 10 min
3 points - TTB
2 points - GHD sit-ups
1 point - sit-ups

Then

7 minute AMRAP
15 DL, 225/155
15 HSPU

Score is total points plus total reps. Post score to comments.


Sunday, September 28, 2014

Saturday, September 27, 2014

Friday, September 26, 2014

FOOTBALL FRIDAY - HPC, Triple Broad Jump

Complete 6 rounds:

Max reps Hang Power Snatch, 135/95
Max distance triple broad jump

*Rest as needed between efforts.

Score is total reps plus total distance. Post score to comments.



"Show me the armpits" with Coach Burgener - [video]

Thursday, September 25, 2014

DL, sit-up, row, DU

5 Deadlifts EMOM for 5 minutes for perfect form

Immediately followed by:

Sit-ups EMOM for 5 minutes
(10 GHD, 10 TTB, or 20 regular sit-ups)

Then

3 rounds reps of
1 minute Row for calories
30 sec transition
1 min DU or lateral hops over barbell
30 sec transition

Score is sum of calories times average of DU. Post load and score to comments.