M.E. Hang Power Snatch 021312

by on February 13, 2012 in Max Effort Black Box, Total Body

MJ, Kam and Dan

Max Effort Hang Power Snatch 3-3-3-1-1-1

Rest 5:00

Pushing Annie

50,40,30,20,10

~Double Under Jump Rope
~Ab Mat Sit Ups
~Push Ups (Hand Release)

Comments ( 15 )

M.E. Standing Press 021012

by on February 10, 2012 in Max Effort Black Box, Upper Body

Max Effort Standing Press 5-5-5-3-3-3

Rest 5:00

30 Rounds for Time

1 Pistol (RT)
1 Pistol (Left)
1 Dead hang Pull up

Comments ( 18 )

M.E. Front Squat 020812

by on February 8, 2012 in Lower Body, Max Effort Black Box

Dr. Dan

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

Rest 5:00

3 Rounds for time

5 Deck Power Cleans (60kg / 40 kg)
10 Push Ups
15 Pull ups

Comments ( 12 )

M.E. Hang Power Snatch 020612

by on February 6, 2012 in Max Effort Black Box, Total Body


Max Effort Hang Power Snatch 3-3-3-1-1-1

Rest 5:00

For Time

20 Wall balls 20/14 lbs
30 Toes To Bar
40 Ball Slams 20/15 lbs
50 Warrior Sit Ups
60 Reverse Alternating Lunge (30 / side…knee to kiss the deck
70 Squat Thrust
80 Double Unders

Comments ( 21 )

M.E. Incline Press 020312

by on February 3, 2012 in Max Effort Black Box, Upper Body

Max Effort Incline Press 3-3-3-1-1-1

Rest 5:00

For Time:
Back Squat 40 reps (Body weight)
Row 1000M

Comments ( 10 )

M.E. Back Squat 020112

by on February 1, 2012 in Lower Body, Max Effort Black Box

 

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

Rest 5:00

 
For Time
10 Bar Dips
1 Strict Pull-up
9 Bar Dips
2 Strict Pull-ups
8 Bar Dips
….
1 Bar Dip
10 Strict Pull-ups

Comments ( 17 )

M.E. Deck Clean 013012

by on January 30, 2012 in Max Effort Black Box, Total Body

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

Rest 5:00

1 Round for Time. Total the reps performed on each move. No rest between moves….

1:00 Rowing (Kcals)
1:00 Wall Ball
1:00 DB Ground to Overhead (45/25)
1:00 Box Jump
1:00 Lateral Ball Slam (20/15)

Comments ( 12 )

M.E. Incline Press 012712

by on January 27, 2012 in Lower Body, Max Effort Black Box

Max Effort Incline Bench Press 5-5-5-3-3-3

Rest 5:00

Every minute on the minute for 12:00

“Coach Rut’s Dumbbell Bear”

~5 DB Deadlift
~5 DB Hang Power Cleans
~5 DB Thrusters

Loading = 45% of body weight

Comments ( 12 )

M.E. Back Squat 012512

by on January 25, 2012 in Lower Body, Max Effort Black Box

Max Effort Back Squat 5-5-5-3-3-3

Rest 5:00

AMRAP in 15:00

5 DBPP @ 45% of bodyweight
5 Pull-ups (Strict)
5 Warrior Sit Ups

 

Comments ( 13 )

M.E. Deck Clean 012312

by on January 23, 2012 in Max Effort Black Box, Total Body

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

Rest 5:00

3 Rounds for time:

10 OHS Squats 60KG
50 Double Unders

Comments ( 13 )
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