M.E. Deck Clean 022811

by on February 28, 2011 in Max Effort Black Box, Total Body

Max Effort Deck Clean 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?
Overhead Squat 10 (1/2 body wt)
DB Push Press 10 (45% of body wt)

Comments ( 3 )

M.E. Supine Bench 022411

by on February 24, 2011 in Max Effort Black Box, Upper Body

Max Effort Supine Bench 3-3-3-1-1-1

Rest 5:00

For Time:

10 Overhead Squats 1 Burpee
9 Overhead Squats 2 Burpees
8 Overhead Squats 3 Burpees
7 Overhead Squats 4 Burpees
6 Overhead Squats 5 Burpees
5 Overhead Squats 6 Burpees
4 Overhead Squats 7 Burpees
3 Overhead Squats 8 Burpees
2 Overhead Squats 9 Burpees
1 Overhead Squat 10 Burpees

Loading = 50% of bodyweight

Comments ( 3 )

M.E. Front Squat 022211

by on February 22, 2011 in Lower Body, Max Effort Black Box

Max Effort Front Squat 3-3-3-1-1-1

Rest 5:00

For Time:

50 Swing (75/55)
50 Box Jumps (20″)
1000 M SkiErg
50 ABMAT Sit ups
50 Double Unders

Our best time was 10:51

Comments ( 6 )

M.E. Deck Power Clean 022111

by on February 21, 2011 in Max Effort Black Box, Total Body

Max Effort Power Clean 3-3-3-1-1-1

Rest 5:00

Rest 5:00

How many rounds can you complete in 12:00?
HSPU 5
Box Jump 15
Back Extension 20

Comments ( 1 )

M.E. Supine Bench 021811

by on February 16, 2011 in Max Effort Black Box, Upper Body

Max Effort Supine Bench 5-5-5-3-3-3

Rest 5:00

AMRAP in 12:00

Overhead Squat 5 rep

Push Press 5 reps

Loading is 50% of bodyweight

Gary Martin II did 24 reps.  Coach Rut did 18 rounds.  How did you compare??

Comments ( 5 )

M.E. Front Squat 021611

by on February 16, 2011 in Lower Body, Max Effort Black Box

Max Effort Front Squat 5-5-5-3-3-3

Rest 5:00

For Time:

10,9,8,7,6,5,4,3,2,1

~ Pull-ups

~ Clapping Push ups

~ KB Swings (75/55)

Comments ( 1 )

M.E. Deck Power Clean 021411

by on February 14, 2011 in Max Effort Black Box, Total Body

Max Effort Deck Power Clean 3-3-3-1-1-1

For Time:

400M Run
50 Double Unders
400M Run
40 Double Unders
400M Run
30 Double Unders
400M Run
20 Double Unders

Sub a 500 Row if your weather is prohibitive

Comments ( 7 )

M.E. Standing Press 021111

by on February 11, 2011 in Max Effort Black Box, Upper Body

Max Effort Standing Press 3-3-3-1-1-1

Rest 5:00

As many rounds as possible in 15:00.

2 Hang Power Snatch (60 kg / 40 kg)

10 Pistols (5/side)

Comments ( 2 )

M.E. Back Squat 020911

by on February 9, 2011 in Lower Body, Max Effort Black Box

Max Effort Back Squat 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 12:00?

7 DB Swings (55lbs Males / 35lbs Females)
7 DB Push Press (45% of body weight)
7 Toes to the bar

Comments ( 7 )

M.E. Hang Power Clean 020711

by on February 7, 2011 in Max Effort Black Box, Total Body

Max Effort Hang Power Clean 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 12:00?
15 Double Unders
15 Push-ups

Comments ( 2 )
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