1- Clean and jerk 95/55#
2- Push ups
3- V ups
4- Pistols
5- KBS
6- Box jumps
7- Jump lunges
8- Burpees
9- Deadlifts 95/55#
10- Thrusters 95/55#
11- Sit ups
12- Front squats 95/65#
Sunday, December 21, 2014
Wednesday, December 17, 2014
EGF 12/18/14
1) 5 minAMRAP
5 power clean 135/75#
5 burpee over the bar
1 min rest
2) 6 min AMRAP
5 squat clean
5 S2OH
2 min rest
3) 7 min AMRAP
20 weighted sit ups
15 push ups
5 power clean 135/75#
5 burpee over the bar
1 min rest
2) 6 min AMRAP
5 squat clean
5 S2OH
2 min rest
3) 7 min AMRAP
20 weighted sit ups
15 push ups
Tuesday, December 16, 2014
EGF 12/17/14
1) Back Squat
1x10 @ 70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%
1x2@95%
1x1@100%
2) Midline Accessory
3 Rounds NOT for time
10 weighted sit ups
10 RDL
1 min plank holds (accumulate before you move to next round)
1x10 @ 70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%
1x2@95%
1x1@100%
2) Midline Accessory
3 Rounds NOT for time
10 weighted sit ups
10 RDL
1 min plank holds (accumulate before you move to next round)
Monday, December 15, 2014
EGF 121614
Task Priority
Teams of 2 for 3 rounds
40 Thrusters 95/65#
40 KBS
40 Box Jumps
40 Burpees
40 SDHP 95/65#
Teams of 2 for 3 rounds
40 Thrusters 95/65#
40 KBS
40 Box Jumps
40 Burpees
40 SDHP 95/65#
Sunday, December 14, 2014
EGF 121514
1)10 min AMRAP
3 C&J 135/75#
3 Straight leg sit up
6 C&J
6 SL SU
Add 3 reps each round
2) 2 rounds jump rope
10 singles
10 right leg
10 L leg
10 alt legs single
10 DU
3 C&J 135/75#
3 Straight leg sit up
6 C&J
6 SL SU
Add 3 reps each round
2) 2 rounds jump rope
10 singles
10 right leg
10 L leg
10 alt legs single
10 DU
Wednesday, December 10, 2014
EGF -121114
1) Back squats
1x10@70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%
1x2@95%
2) Big Hippo
15-10-5-10-15
Hang Cleans
Push ups
1x10@70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%
1x2@95%
2) Big Hippo
15-10-5-10-15
Hang Cleans
Push ups
Monday, December 8, 2014
EGF 120914
1) Power Cleans
10-8-6-4
increase weight each set
2) Every 2 min for 5 sets
15 Rows or pullups
15 Hand release push ups
15 E\Walking lunges wih 25# plate OH
10-8-6-4
increase weight each set
2) Every 2 min for 5 sets
15 Rows or pullups
15 Hand release push ups
15 E\Walking lunges wih 25# plate OH
Sunday, December 7, 2014
Wednesday, December 3, 2014
EGF 120414
1) Back Squats
1x10@ 70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%
2) Bench Press
1x8@75%
1x6@80%
1x4@85%
1x2@90%
1x10@ 70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%
2) Bench Press
1x8@75%
1x6@80%
1x4@85%
1x2@90%
Monday, December 1, 2014
EGF 120314
1) Shoulder Complex
5 rounds
2 Push press + 2 push jerk
2) 21-15-9
Front Squats 115/75#
Straight leg sit ups
5 rounds
2 Push press + 2 push jerk
2) 21-15-9
Front Squats 115/75#
Straight leg sit ups
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