Sunday, May 17, 2015

Lurong Benchmark

AMRAP in 5 minutes:

5 Box Jump Overs
10 Toes to Bar

3 minutes rest

AMRAP in 3 minutes:

Squat Clean Thruster (155/105)



Jonesworthy

For time:

Air Squats 80, 64, 48, 32, 16
Kettlebell Swings 40, 32, 24, 16, 8
Pull-ups 20, 16, 12, 8, 4





Hang Squat Clean (again)

3 Rounds for time:

7 Hang Squat Cleans (135/95)
14 Knees to Elbows





Saturday, May 16, 2015

With your favorite Kettlebell

15 Minute AMRAP with a Kettlebell

6 Turkish Get-ups
8 Heartbeat Squats
10 KB Swings
12 Sumo Deadlift High Pulls







Every minute barbell

EMOTM for 12 minutes:

2 Deadlifts (155/115)
2 Hang Cleans (155/115)
2 Shoulder to Overhead (155/115)

then…..cool down with 30 strict toes to bar



Thursday, May 14, 2015

Dan's Workout

3 Rounds for Time

500m Row
400m Run
30 Wall Ball Shots
20 Push-ups
10 Pull-ups





Power Snatch

10-15-20

Power Snatch (95/65)
Ring Dips