February 2015

18 Feb Thursday, 19/02/15

For time: 800m Run 40 Double Unders (^80) 20 Pull-Ups (^Chest-to-Bar) Rest 3 minutes 800m Row 40 Double Unders (^80) 20 Power Cleans (50/35kg) (^Thrusters) - Bonus optional finisher if you complete the workout under 20 minutes (including the 3 minute rest) ...

17 Feb Wednesday, 18/02/15

A) EMOM for 6 minutes Front Squat 3 x 80% B) With an 8 minute time cap: 4 Rope Climbs (^8) Then AMRAP 8 Box Jumpovers (24/20") (^30/24") 8 SDHP (40/30kg) (^50/37.5kg) Bacon explosion..when too much bacon is not enough. httpv://www.youtube.com/watch?v=gewdcAkUtac...

16 Feb Tuesday, 17/02/15

"Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar Run 400m 45 Wall Ball (9/6kg) 400m Run 45 Kettlebell Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Weighted Lunges (70/50kg) 400m Run - You will need to be prepped and ready to go fairly quickly so here are the scaling/modifying options for you...

15 Feb Monday, 16/02/15

A) Press EMOM for 6 minutes: 3 x 80% B) For time: 800m Run 40 Situps (^T2B) 20 Pushups (^HSPU) If you choose to watch through YouTube you get the subtitles. httpv://www.youtube.com/watch?v=3th_fZtE4OQ...

15 Feb Sunday, 15/02/15 – Rest Day

13 Feb Saturday, 14/02/15

"Regional 11.4" For time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 Overhead Squats (45/30kg) *25 minute cutoff Scaling Option #1 - AMRAP in 20 minutes: 10 Pull-Ups, 10 KB Swings, 10 Double Unders, 10 OHS This workout is going back four years now. I have posted some times from the 2011 Regionals from...

12 Feb Friday, 13/02/15

A) Clean 1RM B) 200m Farmer's Walk - accumulate 200m by completing 20 x 10m shuttles - begin with 50% of your deadlift 1RM (total weight of both handles) - increase load every 20m until you get close to/reach/surpass DL 1RM at about set #5 or #6 - decrease load on each...

11 Feb Thursday, 12/02/15

For time: 2 x 50 Wall Ball (9/6kg) 25 Deadlifts (60/40kg) (^85/60kg) Rest 1 minute 4 x 15 Toes-to-Bar (^Unbroken 5's) Rest 1 minute after each set of 15 3 x 12 Push Press (45/30kg) (^52.5/35kg) 12 Box Jumps (24/20") Thanks to CF Loganholme for the workout. [caption id="attachment_8596" align="aligncenter" width="640"] Patrina freestylin' again.[/caption]...

10 Feb Wednesday, 11/02/15

2 x 10 minute AMRAPs - 45 reps per round on each workout - score = total reps for each A) 5 Pull-Ups (^Strict +10/5kg) 10 Alt KB Power Cleans (1 x 24/16kg) (^1 x 32/24kg) 90m Sprint (3m = 1 rep) B) 5 Hang Power Snatch (40/30kg) (^55/40kg) 10 Dips (^Ring Dips) 30 Double...

09 Feb Tuesday, 09/02/15

Squat Day! - Overhead Squat - Front Squat - Back Squat For each type of squat: Experienced - 3 x 3 x 85 - 90% Intermediate - 3 x 3 x 80 - 85% Beginner - 3 x 6 ...