Oct 23, 2014

5x2 Hang Snatch

With a partner 12 Min AMRAP:
7 Hang Power Snatch 95/65#
7 Burpees

* 1 Partner does a round while other rest


Oct 22, 2014

10 min to Build to a 2 Rep Max back squat then:
Drop set 3 times for max reps

For Time:
200m walking lunge
50 KB Swings 70/53#
40 Ring Dips
800m run 

* 20 Min Time Cap

Oct 21, 2014

Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 

Tabata Double Unders

•Find a 3 rep max on both movements then drop set it 3 times for max reps:
*Standing DB Strict Press
*Barbell Bent Over Row

For Time:
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Straight Leg Sit Ups

Oct 19, 2014

5 Sets
8 DB or KB Bulgarian Split Squat per leg
Rest 1 min
1 min weighted plank 45/25#
Rest 1 min


10 min AMRAP
10 Wall Balls  20/15#
10 Deadlifts 155/105#

Oct 16, 2014

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Clean 185/115#
Pull Ups

12 min AMRAP 
5 Parallette Shoot Throughs
10 DB Overhead Tricep Extensions 

Oct 15, 2014