Wednesday, November 26, 2014

26 NOV 2014

Wendler 5/3/1, Cycle 1 Week 2 - Deadlift

then

"Karen Meets Fran" 

Karen*
- 150 Wall Ball Shots 20/14#

*E4MOM starting with 0:00, Conduct Fran

Fran (5-3)
- Thrusters 95/65#
- Pull Ups


Time stops after your 150th wall ball shot.  However, every 4th minute on the minute (E4MOM) to include the start (0:00), you will execute a short FRAN.  After you complete 5 thrusters, 5 pull ups, 3 thrusters, and 3 pull ups, return to KAREN until the next 4th minute or your 150th wall ball shot. Time Cap at 24 minutes. So remember...
Start with short FRAN at 0:00
End with KAREN

Execute short FRAN every 4th minute until complete with KAREN (0/4/8/12/etc) 

Congratulations SSG T on receiving Reebok's #Honorpack!






25 NOV 2014

Wendler 5/3/1, Cycle 1 Week 2 - Press

then

 "50!?!"
1RFT

50 GHD Sit Ups
50 Double Cleans
50 Ball Slams
50 Good Mornings
50 Box Jumps





Monday, November 24, 2014

24 NOV 2014

Wendler 5/3/1, Cycle 1 Week 2 - Squat

then

1 Round for Time

- 500m Row
- 3 Ring Dips
- 400m Row
- 6 Ring Dips
- 300m Row
- 9 Ring Dips
- 200m Row
- 12 Ring Dips
- 100m Row
- 15 Ring Dips
 
 


 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 

Saturday, November 22, 2014

21 NOV 2014

Wendler 5/3/1, Cycle 1 Week 1 Bench

then

For Time:
Row 500
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
Row 500
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
Row 500
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps



20 NOV 2014

Wendler 5/3/1, Cycle 1 Week 1 Deadlift

then
A. EMOM for 12:00 Alternating
Min 1: 5 Deadlifts @ 75%
Min 2: 5-10 Box Jumps, depending on height. 
 
5 minute rest
 
B :30 Work/ :30 rest for 12 minutes of:
 
Wallballs 
Burpees



19 NOV 2014

Rope Climbs x 10:00

then

4 Rounds for Time

Run 200 m
Double Cleans x 20
Plyo Push ups x 20
Double Cleans x 10
Plyo Push ups x 10



Thursday, November 20, 2014

18 NOV 2014

Wendler 5-3-1, Cycle 1 Week 1 Press

then


As many rounds as possible in 7 minutes:

10 x Thrusters, Right
10 x 2-handed Swings
10 x Thrusters, Left
10 x 2-handed Swings

Rest 2 minute

AMRAP 7:00

10 x 1-Arm Row, Right
10 x Burpees
10 x 1-Arm Row, Left
10 x Burpees

Rest 2 minutes

AMRAP 7:00

10 x Clean, Right
10 x Squats
10 x Clean, Left
10 x Squats