amrap

Monday, February 12, 2018

Strength: Back Squat Every Two Minutes for 12 Minutes:
2 Back Squats Climbing to 85% of 1RM

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
5 Power Snatch (115,75)
20’ Overhead Walking Lunges (115,75)
5 Front Squats (115,75)
20’ Front Rack Walking Lunges (115,75)

Wednesday, January 24, 2018

Skill: Every Minute on the Minute for 6 Minutes:
4 Kipping Handstand Push Ups + 2 strict Handstand Push Ups

Workout: As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
12 Sumo Deadlift High Pull (95,65)
6 Box Jump Overs (24,20)
*Rest 3 Minutes
As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
8 Sumo Deadlift High Pull (115,75)
6 Box Jump Overs
*Rest 3 Minutes
As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
4 Sumo Deadlift High Pull (135,95)
6 Box Jump Overs

Wednesday, January 17, 2018

Workout: As Many Rounds and Reps as Possible in 3 Minutes:
5 Handstand Push Up
5 Deadlifts (135,95)
15 Box Jumps – step down (24,20)
Rest 2 min
As Many Rounds and Reps as Possible in 3 Minutes:
10 Handstand Push Up
10 Deadlifts (185,115)
15 Box Jumps – step down (24,20)
Rest 2 min
As Many Rounds and Reps as Possible in 3 Minutes:
15 Handstand Push Up
15 Deadlifts (205,135)
15 Box Jumps – step down (24,20)
Rest 2 min
As Many Rounds and Reps as Possible in 3 Minutes:
20 Handstand Push Up
20 Deadlifts (225,155)
15 Box Jumps – step down (24,20)
Rest 2 min
As Many Rounds and Reps as Possible in 3 Minutes:
25 Handstand Push Up
25 Deadlifts (275,175)
15 Box Jumps – step down (24,20)

Tuesday, January 9, 2018

Strength: Superset
5×4 Bench Press (Climbing)
10×4 Plyo Push-ups

Workout: Every Minute on the Minute for 3 Minutes
10 Double Unders + 10 Deadlifts(185/125)
*rest 2 minutes
As Many Rounds and Reps as Possible in 6 Minutes of:
10 Double Unders
10 Deadlifts (185/125)
20 Double Unders
10 Deadlifts
30 Double Unders
10 Deadlifts
etc. (add 10 double under each round)

Friday, January 5, 2018

Workout: “13.3 Open Workout” Repeat event from 12.4
As Many Rounds and Reps as Possible in 12 Minutes of:
150 Wall balls (20,14)
90 Double-unders
30 Ring Muscle-ups

B. 3 set Not for Time of:
20 Hollow Rocks
10 GHD Hip Extensions

Wednesday, January 3, 2018

Skill: Every Minute on the Minute for 10 Minutes
Odd :20 seconds of Kipping Pull-ups
Even :20 seconds of Toes to Bar

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
3 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
6 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
*add 3 calories each round