20140530

Front squat 3-3-3-3-3 reps

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20140529

As many rounds/reps as possible in 10 minutes of:
115 pound shoulder to overhead, 5 reps
115 pound deadlift, 10 reps
24 inch box jump, 15 reps

All shoulder to overhead sets must start from the ground. (I.e., the use of a rack is not authorized.)

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20140528

21-15-9 reps for time of:
Clean and jerk, 135 pounds
Toes to bar

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20140527

Row 5K.

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20140526

Pick a hero workout.

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20140523

"Randy"

For time:
75 power snatches, 75 pounds

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20140522

As many rounds as possible in 20 minutes of:
Run 400 meters
5 pullups
10 pushups
15 situps

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20140521

Three rounds for time, all using the same 135 pound barbell, of:
21 sumo deadlift high pulls
15 power cleans
9 thrusters

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20140520

10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead squat, 95 pounds
Chest to bar pullups

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20140519

"Kelly"

Five rounds for time of:
Run 400 meters
30 box jumps, 24 inch box
30 wall ball shots, 20 pound ball

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20140516

5 rounds for time of:
5 muscle ups
10 back squats, 185 pounds
15 pushups
20 box jumps

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20140515

10 rounds, each for time, of:
Sprint 100 meters

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20140514

21-15-9 reps for time of:
Sumo deadlift high pull, 135 pounds
Push press, 135 pounds

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20140513

As many rounds as possible in 8 minutes of:
8 pushups
10 medicine ball squat cleans, 20 pound ball
12 AbMat situps

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20140512

Five rounds for time:
Run 400 meters
50 double unders
20 burpee pullups

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20140509

4 minutes of muscle ups
4 minutes of GHD situps
4 minutes of double unders

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20140508

Hang power clean 3-3-3-3-3 reps

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20140507

"Fran"

21-15-9 reps for time of:
Thrusters, 95 pounds
Pullups

20140506

10 rounds of:
1 minute of rowing
15 seconds rest
30 seconds of ring dips
15 seconds rest

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20140505

5 rounds for time of:
5 deadlifts, 225 pounds
5 strict press, 115 pounds
5 strict pullups
5 back squats, 185 pounds
5 burpee box jumps

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20140502

50-40-30-20-10 reps for time of:
Row (calories)
GHD situps

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