Rick O. enjoying the push-press/back squat couplet from Monday...
Deadlift:
Establish approx. HS
3 Rounds, each for time:
15 Deadlift (315/203)
800 M Run
Rest as needed between rounds.
Post thoughts and times to “comments”.
Wednesday – 041812 – Deadlift, Run…
April 17th, 2012 by tkquinn
Tuesday – 041712 – Power Snatch, Randy…
April 16th, 2012 by tkquinn
...
Power Snatch:
2-2-2-2-2
Randy (Compare with 9/8/11)
75 Reps for time:
Power Snatch (Ground to OH) (75/53)
Post thoughts and times to “comments”.
Monday – 041612 – Push Press, Back Squat, Burpees…
April 15th, 2012 by tkquinn
Stretching out...
Push Press:
2-2-2-2-2
For time:
15 Burpees
10/1, 9/2, 8/3 … 3/8, 2/9, 1/10 Reps:
Push Press (115/83)
Back Squat (115/83)
Each time the bar is put down on the ground for rest, athletes must complete 15 burpees before returning to the push press/back squat couplet. Athletes can rest with the bar in the rack or on the back as long as needed.
The workout ends with 15 burpees.
Post thoughts and times to “comments”.
Sunday – 041512 – Tire Flips…
April 14th, 2012 by tkquinn
Some tips for flipping tires…
Five rounds for time, resting as needed between rounds:
15 Tire Flips
Prescribed rounds will demand that the athlete flip the tire, jump from the outside of tire to the inside, then to the other side before starting on their next flip. For those who cannot make that jump, they can run around the tire to the other side. For athletes that cannot find a tire that is an appropriate weight, partner up on a larger tire and flip it together.
Post thoughts and times to “comments”.
Saturday – 041412 – Eva…
April 14th, 2012 by tkquinn
Joe N. demonstrating an overhead squat...
Eva (Compare with 9/14/11)
5 Rounds for time:
800 M Run
30 KB Swings (72/53)
30 Pull-ups
Post thoughts and times to “comments”.
Friday – 041312 – Snatch Complex, Walking Lunges, Bear Crawl…
April 12th, 2012 by tkquinn
Elbows up. Hips back...
Snatch + Hang Snatch:
1-1-1-1-1-1-1-1
5 Rounds for time:
40 M Walking Lunge
40 M Bear Crawl
Post thoughts and times to “comments”.
Thursday – 041212 – Intervals…
April 12th, 2012 by tkquinn
...
Compare with 10/15/11
2 Rounds for time (5 Minute Cap):
10 Power Snatch (95/63)
30 Wall-Ball Shots (20/14
Rest 6 minutes:
5 Rounds for time (4 Minute Cap):
7 MB Cleans (20/14)
7 Push Ups
Rest 6 Minutes
For time:
400 M Run
Rest precisely as long as it took to run the 400 M … then …
200 M Run
Post thoughts and times to “comments”.
Wednesday – 041112 – Power Clean, Back Squat, Push Jerk…
April 10th, 2012 by tkquinn
Ryan going overhead...
Power Clean:
3-3-3-3-3
Back Squat:
5-5-5
Push Jerk (Off Rack):
2-2-2-2-2
Post thoughts and times to “comments”.
Tuesday – 041012 – Nicole…
April 9th, 2012 by tkquinn
Action...
Nicole (Compare with 9/4/11)
AMRAP – 20 Minutes:
400 M Run
Maximum Reps: Pull-ups
Your score will be the total number of pull-ups completed.
Post thoughts and times to “comments”.
Monday – 040912 – 3 x 5 …
April 8th, 2012 by tkquinn
Hugh looking focused on the rings...
For total reps, with a continuously running clock:
AMRAP – 5 Minutes:
5 OHS (95/63)
5 HSPU
AMRAP – 5 Minutes:
5 Thrusters (95/63)
5 Push-ups
AMRAP – 5 Minutes:
5 Cleans (95/63)
5 Pull-ups
Post thoughts and total rep scores to “comments”.