7 minutes AMRAP
7 Hang Squat Snatch
7 Squat Cleans
75' Overhead Plate Walking Lunges
Berek - 2 Rounds in 7.53 (85# snatch and clean, 45# ohwl)
Krista - 2 Rounds in 8.06 (45# snatch and clean, 25# ohwl)
Life of the Bryans
A Fortunate Sequence of Events
Monday, November 21, 2011
Thursday, November 17, 2011
Wednesday, November 16, 2011
Fifty
400 meter Run
50 Box Jumps
50 Push-ups
50 Sit-ups
50 Jumping Pull-ups
50 Back Extensions
50 Dips
20 Turkish Getups (10 each arm)
Krista - 37.50 (20" step-ups, 10# TGU)
Berek - 30.54 (24" box jump, 25# TGU)
50 Box Jumps
50 Push-ups
50 Sit-ups
50 Jumping Pull-ups
50 Back Extensions
50 Dips
20 Turkish Getups (10 each arm)
Krista - 37.50 (20" step-ups, 10# TGU)
Berek - 30.54 (24" box jump, 25# TGU)
Tuesday, November 15, 2011
Squat Clean
5 Rounds
7 Squat Cleans
14 KB Swings
Krista - 17.31 75# clean and 25# kb
Berek - 17.31 115# clean and 52.5# kb
7 Squat Cleans
14 KB Swings
Krista - 17.31 75# clean and 25# kb
Berek - 17.31 115# clean and 52.5# kb
Monday, November 14, 2011
Sumo Deadlift
15 minutes AMRAP
4 Wall Climbs
8 Sumo Dead lifts high pulls
12 Pistols
Berek - 4 Rounds + 1 Set of wall climbs and 1 set of dead lifts
95# dead lift and half depth pistols
Krista - 4 Rounds + 2 Reps of wall climbs
55# dead lifts and half depth pistols
4 Wall Climbs
8 Sumo Dead lifts high pulls
12 Pistols
Berek - 4 Rounds + 1 Set of wall climbs and 1 set of dead lifts
95# dead lift and half depth pistols
Krista - 4 Rounds + 2 Reps of wall climbs
55# dead lifts and half depth pistols
Thursday, November 10, 2011
Cleans
5 Rounds
3 Cleans
3 Strict Pull-ups
5 Clapping Push-ups
Krista - 10.24 (75# cleans)
Berek - 8.26 (115# cleans)
3 Cleans
3 Strict Pull-ups
5 Clapping Push-ups
Krista - 10.24 (75# cleans)
Berek - 8.26 (115# cleans)
Wednesday, November 9, 2011
Body-weights and Sprint
4 Rounds
KB Swing - 20
Push-up - 30
Air Squat - 40
400 meter sprint
Berek - 25.56 with 35 lb KB Swing
Krista - 26.26 with 20 lb KB Swing
KB Swing - 20
Push-up - 30
Air Squat - 40
400 meter sprint
Berek - 25.56 with 35 lb KB Swing
Krista - 26.26 with 20 lb KB Swing
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