Saturday, October 3, 2015

2 OCT 2015

4 Rounds 30/30

1 Arm Swings
Cleans
Press
Front Squat
Racked Lunge



1 OCT 2015

Press 2 x 8 @ 50% BW
Rest 60 seconds
Press 2 x 8 @ 50% BW

then

3 Rounds for Time

Back Squat 95#/65# x 10
Toes to Bar x 15
Ball Slams x 20
Plate Carry x 100M

Then

Planks  3 x 1:00


Friday, July 3, 2015

2 JUL 2015

AMRAP in 15:00

Power Clean -> Lunge L -> Lunge R -> Shoulder to Overhead x 5  (Rx 115/75)
Run 200 Meters

Then

Alternate with a partner for 20 min to build to a heavy complex of:
Squat Clean from Floor + Squat Clean From Knees + Squat Clean from Hip



1 JUL 2015

Wednesday July 1st
Press 1-1-1-1-1
Push Press 1-1-1-1-1

Push Jerk 1-1-1-1-1

Tuesday, June 30, 2015

30 JUN 2015

For Time:

Turkish Get Ups x 7 (es)
Hand to Hand Swings x 50
Overhead Squats Left x 5
Hand Release Swings x 50
Overhead Squats Right x 5
2 Hand Swings x 50

Turkish Get Ups x 7


29 JUN 2015

Overhead Squat 5-5-5+

Then

AMRAP in 15:00

KB/DB Overhead Lunge x 15 (es)
Knees to Chest x 20

Renegade Rows x 10 (es)


26 JUN 2015

7 Rounds for Time

Heavy Swings x 15
Power Cleans x 15

Box Jumps x 15