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


Thursday, June 25, 2015

25 JUN 2015

2-4-6-8-6-4-2 Deadlift – 125% BW

Then

AMRAP in 12:00
Plyo Push Ups x 5
Deadlift 75% BW x 7

Dips x 9


23 JUN 2015

5 Rounds of 45/15 Work/Rest-Rotate
2 Hand Swings
Offset Push Ups
Clean-Catch-Press
Goblet Squat

Elbow to Opposite Knee Sit Up