Elizabeth July 2012

21-15-9 Squats clean 135/95lbs Ring dips

My friend the kettlebell

400m run
21 KB 1 arm thruster (right) 24/16kg
12 pull ups
400m run
21 KB thruster (left)
12 pull ups
400m run
21 KBS
12 pull ups        

Partner Benchmarks

Partner "Grace" 30 reps of Clean & Jerk 135/95lbs Partner "Josh" 21-15-9 Overhead Squats 95/65lbs 42-30-18 Pull ups

Seven ate nine and ten

7-6-5-4-3-2-1 Deadlift 345/225lb 1 rd of Cindy in between each round. Cindy- 5 pull ups, 10 push ups, 15 squats

LaserBeam Elbows

Part A1RM Front squat

Part B **2 mins to lift and squat** Front squat 70% of 1RM 2-4-6-8-10-10-8-6-4-2

2 minutes on the clock to lift, full clean or power clean then squat. On the first 2 mins, 2 front squat- rest the remainder of the 2 mins. The second 2 minutes, 4 front squats- rest the remaining time. Etc, up to 10 squats in 2 mins back down to 2 squats!

Filthy Fifty

50 box jumps 24/20 50 jumpin pull ups 50 KBS 24/16 50 steps of lunge 50 knees to elbows 50 push press 45/35 50 back extensions 50 wall balls 20/14 50 burpees 50 double unders

Hot stuff

3mins on, 90sec off 4 cycle met- con 4 muscle ups 4 KB snatches each arm 24/16kg

Speed Demon

200m run 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 Overhead Squats 95/65lbs KBS 24/16kg 200m run

Borolien Special

Part A
Not for time, accumulate a total of...
120seconds ring support 
180 sec handstand hold
100 sec hollow body rocks

Part B
5min AMRAP
3 Thrusters 135/95lbs
7 bar hop burpees 

Hero " Nutts"

10 HSPU 15 Deadlifts 250/175 25 box jumps 28/20' 50 pull ups 100 wallballs 20/14 200 double unders 400m run 45/35lb plate

The Mixer

4 cycle met con 3mins work, 90sec rest 5 push ups 10 situps 20 jumping lunges Yes, one means one :)

Yee-haw

200m farmers carry 45/35lb plates 20 pull ups 6RDS

Penalty box

50 T2B If you drop off the bar, 5 burpee penalty 50 Hanging Cleans 135/95lbs 5 burpee penalty if barbell is dropped

10 More?!

200m run
10 burpees
5 C&J 185/125lbs
7RDS

Beating Heart

400m run, rest 4mins 200m run, rest 2 mins 100m run, rest 1min 10-8-6-4-2 of HSPU Deadlift 185/135lbs

Good old lifts

1 Full Clean
3 Fr Squats
On the minute for 21 minutes
Increase weight at 7, and 14 minute mark. 

My Hero Bruce!

21 KB Snatches 1.5/1
15 Burpee Box Jump 32/24
9 TGU 1.5/1
 4 RFT

Yum

250 DU
125 Air Squats
25  Split Jerks 115/85
5 Deadlifts 345/225
2 RFT 

Isabelle

PART A
"Isabelle"
30 snatches for time 135/95lbs

PART
Death by muscle up/ring dip    

Say what?!

75 seconds per round to complete the following;
100m sprint
10 KBS 2pood/1.5pood
Use the remaining time to complete an
AMRAP of PULL UPS

rest 45 sec
10RDS

SCORE IS PULL UPS