Friday, April 17, 2015

17 APR 2015

Wendler 5/3/1 Cycle 6, Week 2 Bench

then


"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm


Thursday, April 16, 2015

16 APR 2015

Wendler 5/3/1 Cycle 6, Week 2 Squat

then


20-18-16-14-12-10-8-6-4-2

Alternating Dead Snatch

Hand Release Push Ups


Wednesday, April 15, 2015

14 APR 2015

Wendler 5/3/1 Cycle 6, Week 2 Squat

then


3 Rounds For Time

400M Run

Lunge To Press  x 10 (es)

Single Arm Push Press x 8 (es)

Snatch  x 6 (es)


Renegade Row x 4 (es)

Thruster x 2 (es)


13 APR 2015

Wendler 5/3/1 Cycle 6, Week 2 Squat

then


Row 500M, Cleans x 5, Push Ups x 5

Row 400M, Cleans x 6, Push Ups x 6

Row 300M, Cleans x 7, Push Ups x 7

Row 200M, Cleans x 8, Push Ups x 8

Row 100M, Cleans x 9, Push Ups x 9

15:00 cap


Sunday, April 12, 2015

10 APR 2015

Wendler 5/3/1 Cycle 6, Week 1 Bench

then


AMRAP in 3:00 x 6 Rounds

Power Clean to Front Squat x 3

Push ups x 6

Heavy swings x 9


9 APR 2015

Wendler 5/3/1 Cycle 6, Week 1 Deadlift

then


A. EMOM for 12:00 Alternating
Min 1: 5 Deadlifts @ 75%
Min 2: 5-10 Box Jumps, depending on height. 
 
5 minute rest
 
B :30 Work/ :30 rest for 12 minutes of:
 
Wallballs 
Burpees


8 APR 2015

30/30/30 x 4 Rounds
Work 30 seconds each exercise, rest 30
seconds after each set. Rest 2:00 between
rounds.

Cleans Left / Goblet Squats / Cleans Right
Press Left / Tactical Lunge / Press Right
Side Plank Left / Push Ups / Side Plank Right
Swings Left / Figure 8s / Swings Right