Pure Cross Training

Workout – 2/27/2015

IMG_6762Strength: 
    3 Back Squat @ 90% | 9rds EM
    3 Chin-Ups @ 45# + 3 Dips @ 45# | 9rds EM

 

Met 1: 7 Min AMRAP
    HSPU
    Muscle-Up
    Push-Up
    Double-Under
    Overhead Squat @ 95#
  + 1 Rep every round
  + 7 Min for Every 5th Round completed

 

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Workout – 2/26/2015

apple-new-sloganStrength:
    3 Presses @ 90% | 9rds EM
    30 Snatch Presses @ 75#

 

Olympic Lift: Clean & Jerk
    5 @ 80%
    3 @ 90%
    10 Hang @ 75%
    10 Power @ 60%
    5 @ 85%
    Find 1 RM (3 Attempts)

 

Met: “Grace” For Time
    30 C&J @ 135#

 

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Workout – 2/25/2015

workout_deadlifts-big-musclesStrength: 
    3 Deadlft @ 90% | 9rds EM
    3 Pull-Ups @ 45# | 9rds EM

 

Met 1: “Fran” 21-15-9 RFT
    Thrusters @ 95#
    Pull-ups

— 5 Min Rest then:

Met 2: 7 min AMRAP
    1 HSPU
    1 Muscle-Up
    1 Push-Up
    1 Double-Under
    1 Air Squat
    +1 Rep every Round

 

Image from: Muscle.iuhu.org
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Workout – 2/24/2015

IMG_9670Strength:
    3 Bench Presses @ 90% | 9rds EM
    30 Snatch Abs @ 75#

 

Olympic Lift: Snatch
    5 @ 80%
    3 @ 90%
    10 Hang @ 75%
    10 Power @ 60%
    5 @ 85%
    Find 1 RM (3 Attempts)

 

Met: For Time
    30 Snatches @ 135#

 

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Memory Verse

verse_be7149504d4ebe43ca9839fe93291d6c_ISA 4031But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.” – Isaiah 40:31 (kjv)

Image from: ArtisanMetalShop.com

Workout – 2/21/2015

workout_10848146_919355351423034_1691665061_nMet 1: Hero Wod “Carse”
21 – 18 – 15 – 12 – 9 – 6 – 3 RFT
    50 m Bear Crawl
    Squat Clean @ 95#
    Double-Unders
    DL @ 185#
    Box Jumps @ 24″

 

Image from: Ink361.com
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Workout – 2/20/2015

workout_kettlebells_rotatorStrength: 
    5 Front Squats @ 80% (6rds EMOM)
    5 Chin-Ups @ 45# + 5 Ring Dips @ 45# (6rds EMOM)

 

Met 1: 3 RFT
    10 Ground to Overhead @ 155#
    5 HSPU
    5 Muscle-Ups

 

Met 2: 3 Min AMRAP
    25 Double-Unders
    10 Kettlebell Deadlift High-Pull @ 36 KG

 

Image from: MensFitness.com
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