Atlantic Box Challenge

CF Saint John

Kevin — Wed, 01 Feb 2012 03:09:09 +0000

30-20-10
OH Walking Lunges 45/25 (full stride, knee taps ground, front knee @ 90o angle)
Push Press 95/65
C2B Pull Ups

Kevin — Mon, 02 Jan 2012 20:25:36 +0000

AMRAP in 10 min
20 Doubles
2 Thrusters (95/65#)
20 Doubles
4 Thrusters
20 Doubles
6 Thrusters
Etc.
Continue for a total of 10 min

Score is total reps of thrusters.

Kevin — Thu, 01 Dec 2011 03:09:48 +0000

3 rounds for time:
10 KB Snatch (53/35# – 5 each hand)
10 Chest to Ring Pullups
10 Goblet Squats (53/35#)

Kevin — Tue, 01 Nov 2011 03:09:45 +0000

21-15-9 reps of:
Squat Cleans (95/65#) (No dumping the bar)
Knees to Elbows (on a bar)
Hand release Pushups

Kevin — Sat, 01 Oct 2011 03:09:56 +0000

12 Squats (225/155 pounds)
6 Muscleups
9 Squats (225/155 pounds)
4 Muscleups
6 Squats (225/155 pounds)
2 Muscleup

Kevin — Thu, 01 Sep 2011 03:23:44 +0000

7 rounds
200m Run
5 Power Snatch (115/75#)
10 Hand Release Pushups
15 Box Jumps (24/20″)

Kevin — Wed, 03 Aug 2011 12:46:18 +0000

10-9-8-7-6-5-4-3-2-1 reps of:
Clean and Jerk (135/95#)
Kettlebell Swings (1.5/1 pood)
Burpees

Kevin — Fri, 01 Jul 2011 03:57:28 +0000

In 20 minutes:
1000m Row

then AMRAP in the remaining time:

25 Double unders
15 Wall balls (20/14)
10 Ring pushups
5 Pullups

Kevin — Wed, 01 Jun 2011 03:04:40 +0000

AMRAP in 15min
15 Wall Balls (20/14 @ 10′)
20 Box Jumps (24/20″)
25 Walking Lunges (each step is one rep)

Kevin — Sun, 01 May 2011 03:19:56 +0000

400m Run

21 Pull Ups (Kipping)

9 Back Squats (Bodyweight – from a rack)

400m Run

15 Pull Ups (Chest to Bar)

15 Overhead Squats (50% Bodyweight – from the floor)

400m Run

9 Pull Ups (Dead Hang)

21 Air Squats