3-21-2016

3-21-2016

Level I Push Press (90%) 7 x 1 — “Max Reps RE-Test Time” Hanging Knee Raises Push Press (95 / 65) AMRAP in 1 min *Note: Rest as needed between each 1 min effort Compare to 1-18-2016 Level II Push Press (75% 5RM) 4 x 5 — “Max Reps RE-Test Time” Toes-2-Bar Handstand Push Ups AMRAP in 1 min *Note: Rest as needed between each 1 min effort Compare to...
3-17-2016

3-17-2016

Level I Strict Press (80%) 5 x 3 — “Death by TWO x FOUR” Push Up 10 reps Single Under 20 reps Every 3 minutes +TWO reps on the PUSH UPS and +FOUR reps on the single under until you can not complete reps within time limit; TWENTY ONE (i.e. 7 rounds) minute cap *NOTE: You have 3 minutes to complete the 10-20 reps ONE time through, rest whatever time is left over, then from 3:00 to 6:00 you must complete 12-24 reps, etc. until you “die” and can’t finish required reps in 3 min time frame Level II Strict Press 3 3 3+ (at 75% – 80% – 85% 1RM) — “Death by TWO x FOUR” HSPU 10 reps Double Under 20 reps Every 3 minutes +TWO reps on the HSPU and +FOUR reps on the double under until you can not complete reps within time limit; TWENTY ONE (i.e. 7 rounds) minute cap *NOTE: You have 3 minutes to complete the 10-20 reps ONE time through, rest whatever time is left over, then from 3:00 to 6:00 you must complete 12-24 reps, etc. until you “die” and can’t finish required reps in 3 min time...

2-19-2016

Level I Rx’d – Handstand Push Up Toes-2-Bar 21 – 15 – 9 reps For time Scaled – Push Press (95 / 65) Hanging Knee Raise 30 – 21 – 15 reps For time Level II Front Squat 1 1 1+ (at 80% – 85% – 90% 1RM) — Rx’d – Handstand Push Up Toes-2-Bar 21 – 15 – 9 reps For time Scaled – Push Press (95 / 65) Hanging Knee Raise 30 – 21 – 15 reps For...

2-8-2016

Level I Push Press (90%) 7 x 1 — Hanging Knee Raises 60% of M.R.T. (from 1-18-2016) EMOTM for 10 min Rest 3 min Push Press (95 / 65) 60% of M.R.T. (from 1-18-2016) EMOTM for 10 min Level II Push Press (75% 5RM) 4 x 5 — Toes-2-Bar 60% of M.R.T. (from 1-18-2016) EMOTM for 10 min Rest 3 min Handstand Push Up 60% of M.R.T. (from...
1-28-2016

1-28-2016

Level I Strict Press (75%) 4 x 5 — Power Clean (60% 1RM) 10 reps HSPU / Push Press (95 / 65) 60% MRT (From 1-18-2016) Rest 2 min 4 rounds for time Level II Bench Press 5 5 5+ (at 70% – 75% – 80% 1RM) — Power Clean (60% 1RM) 10 reps HSPU / Push Press (95 / 65) 60% MRT (From 1-18-2016) Rest 2 min 4 rounds for...