Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
5-20-11
Tabata Push-ups
Rest 5 mins
On the minute every minute for 10 minutes:
Clean & Jerk, 2 reps
Rest 5 mins
5 mins of:
15 secs on / 15 secs off, alternating between parallette handstands and L-sits
5-19-11
“Death by pull-ups”
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
5-18-11
Run:
3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
5-14-11
Fundamental work:
Shoulder Press, Back Squat, Dead Lift
then,
3 rounds for time of:
Run 400m
10 Dead lifts, 155/55 pounds
20 Kettle bell swings, 35/18 pounds
30 Abmat sit-ups
5-13-11
As many reps/rounds as possible:
Teams will complete the following couplets in 10 min intervals:
Rope Climb
Max reps of handstand push-ups
&
Ring rows
Max reps of bench press, 155 pounds
