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Price Goosby 04-09-2014 06:42 AM

Re: Price's PR Palace
Didn't have time to put this up yesterday

500m Run

3 Rounds
10 Banded good mornings
5 T2B

500m Row

Working up to 80-85% deadlift
7x2 Deadlift @ 315

12 min AMRAP
20 DU/ 40 regular jump ropes
5 lateral bar burpees
20 DU/ 40 regular jump ropes

Made it to 3 full rounds and in to the second set of jump ropes

8 round partner Tabata

1st person holds overhead squat position
2nd person 25 lb Russian twists

Switching at end of 20 seconds

Price Goosby 04-09-2014 05:31 PM

Re: Price's PR Palace
2 Rounds
10 Overhead squat w/ PVC bar
10 Air squats

EMOM for 10 min @ 155lb
2x Squat clean
1x Jerk

For time:
Push press 95lb
Goblet squat w/ 40lb KB
2 Min rest
Hand release push up
20lb Medicine ball clean


1 mile jog

Price Goosby 04-11-2014 04:56 PM

Re: Price's PR Palace
team warm up 3 rnds:
1st person row
2nd person: 1st rnd spidermans/2nd rnd burpee squat jumps/3rd rnd side side ways squats
3rd person: rest until 2nd person finishes then switch

5x3 Front squat
225 (failed at second rep but hit a new 1RM for front squat)

60 jump ropes
5 Rnds
KB snatches (10 each hand) 50 lb KB
10 wall balls 14lb med ball
60 Jump ropes


Price Goosby 04-12-2014 09:46 AM

Re: Price's PR Palace
600m Run

Team warm up:
5x 14lb med ball slams
50m high knees
5x med ball slams
50m spidermans
5x med ball slam
50m inch worm push ups
5x med ball slams
shuttle runs to 25 and 50m mark

95lb power snatch increasing rep by 1 EMOM for 10 min

30min 4 man team AMRAP
100 burpees
100 box jumps (24 inch)
100 dead lifts @ 135lb
100 KB swing w/ 65lb KB
100 air squats
100 hanging power cleans @ 135lb
Person before you must hold planking position during your set. Each team member cannot perform more than 25 reps of each movement.

We ended up breaking this in the sets of 15 and 10 for each person and totaled out to an overall rep count of around 775. Banged up my leg pretty good on the second round of box jumps so I'm taking a rest day tomorrow to take care of it.

Price Goosby 04-14-2014 04:25 PM

Re: Price's PR Palace
3 Rnds
1st rnd 4 med ball burpees, 25m high knee holds
2nd rnd 4 med ball burpees, 25m butt kicks
3rd rnd 4 med ball burpees, 25m high knees

10 Med ball slams and 10 Med ball tosses w/ partner

25 in to find 5 rep max back squat

3 Rnds for time:
5 Overhead squat
10 Hand release push ups
5 Overhead squat
20 sit ups
5 Overhead squat
60 jump ropes


Price Goosby 04-15-2014 04:20 PM

Re: Price's PR Palace
200 jump ropes

10 min EMOM 95lb bar
Evens: 3 squat clean
Odds:2 squat snatch

8min AMRAP

3 handstand push ups
5 KB swings 53lbs
7 deadlift 225

5rnds 8 reps

3 man team row of 2500m

Price Goosby 04-16-2014 04:35 PM

Re: Price's PR Palace
3 man rowing warm up: 10 rounds
Each person rowing to land on exactly 100m mark 1 point for every meter above or below 100m.
At end of 10 rounds total all 3 peoples points and divide by 3. Perform that many burpees.

Jerk from rack:
2x3 45#
2x3 95#
2x3 135#
2x3 155#
2x3 165#

24 inch box jump over
Pull ups

Partner Helen-eerrrr
EMOM until 150 wall balls
5x med ball cleans
Max wall balls

Price Goosby 04-18-2014 03:29 PM

Re: Price's PR Palace
Dynamic warm up

10 min practice on snatch positioning

3 rnds
20 T2B
20 Power snatch 75#
20 pull ups
20 wall balls 20#


Tore my hands a bit so I may just go running tomorrow.

Price Goosby 04-21-2014 04:20 PM

Re: Price's PR Palace
300 meter run

5 rnds
3 strict pull ups
10 sit ups
15 overhead squat w/ bar only

EMOM for 8 min
5 front squat 155#

12 min AMRAP
10 KB snatch
15 wall ball
20 lateral jumps
Total of 308

8 min partner tabata
push press w/ bar only

Price Goosby 04-23-2014 03:48 AM

Re: Price's PR Palace
3 med ball slams
50m high knees
4 med ball slams
50m butt kicks
5 med ball slams
50m burpee squat jumps

Practice 5 rep Push press

6 rnds for time
300m run
10 push ups
8 KB swings 53#
6 dead lift 205#
4 burpees


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