Jan 26, 2015

Complete 6 rounds: 

Sprint 100 yards
Rest 1 min per sprint

Conditioning

Complete as many rounds as possible in 7 minutes:
135/95# Front Squat – 5 reps
Dynamic Push Ups – 10 reps

Rest 5 minutes…

Complete as many rounds as possible in 7 minutes:
135/95# Back Squat – 5 reps
Pull Ups – 5 reps


*all squats done from ground/no racks


 

Jan 23, 2015

5x3 Strict Press
5x3 Close Grip Bench Press

2 Rounds For Time:
100 Mountain Climbers
50 Push Press 75/45#
25 Toes To Bar

Jan 22, 2015

20 Min EMOM
Odd min- 6 Squat Cleans
Even min- 6 Front Rack Lunges

*heavy but manageable

5x10 DB Rows

Jan 19, 2015

Tabata L Sit

5 Rep Max Back Squat
5 Rep Max Deadlift

12 Min EMOM
Min 1- Airdyne or Row max calories
Min 2- 15 KB Swings 70/53#

Jan 18, 2015

Lets Start this week AWESOME!!! IF YOU HAVENT CAME IN YET, WELL TODAY IS THE DAY!!! STOP HESITATING! WHAT ARE YOU WAITING FOR? TAKE CONTROL OF YOUR GOALS TODAY!

 5 Rounds
3 Hang Squat Clean 135/95#
6 Thrusters 135/95#
9 Push Jerks 135/95#
12 Box Jumps 24/20"
*Rest 2 Min per round

Rest 5 Min

12 Min Amrap
Run 400m
Max Pull Ups






 

Jan 15, 2015

10 min amrap
30 yd heavy sled push
*Alternate with partner

Rest 2 min

10 min amrap
20 sec rope slams
*Alternate with a partner

Rest 2 min

10 min amrap
10 push ups
*Alternate with a partner

Rest 2 min

10 min amrap
10 Barbell Curls 45/35#
*alternate with a partner