131113

Gold
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Silver
This done well is a 3-5 minute workout. Try choosing a weight that will let you do the workout with good form in that time.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

Bronze
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups as necessary.


131112

Rest day


131111

Gold
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women – 155/95

Silver
15-12-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women – 155/95

Bronze
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat
Women – 115-135/55-65

Copper
15-12-9 reps of:
35-65 pound Deadlift
pvc-25 pound Overhead squat


131110

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Scale:
3/1 beginner pull-ups & dips for each muscle up.


131109

Gold
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Women – 95

Silver
Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders
Women – 65

Bronze
Three rounds for time of:
pvc – 25 pound Overhead squat, 10 reps
25 Double-unders


131108

Rest day


131107

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps


Follow

Get every new post delivered to your Inbox.