Sep 16, 2014

Power Clean 6x2

12 Min AMRAP
9 Med Ball Cleans 20/15#
9 DB Snatch 70/40#
20 Double Unders



Sep 15, 2014

10 Min Tabata Airdyne or Row

3 Rounds
30 DB Shoulder Press (35/15)
20 Pullups (35/15)
10 Dips (35/15)
30 GHDs or 30 Toes To Bar or 50 Abmat Sit-ups 
(All movements are strict)

Sep 14, 2014

5 Sets of the complex:
2 Front Squats
2 Jerks

"Nancy"
5 Rounds For Time:
400M Run
15 Overhead Squats 95/65#

Sep 12, 2014

Hang Clean 6x2
Bench Press 6x2

With a partner
10 Rounds each
10 Clapping Push Ups
10-20-30 m ladder sprints

* one partner does a round while other partner rest
*20 Min Time Cap

Sep 10, 2014

Back Squat 5-4-3-2-1

Alternate With A Partner For 15 Min:
•Row or Airdyne 10 Calories Fast
•12 DB or KB Lunges (Heavy)

* one partner does a round while other partner rest.

Tabata Hollow Rocks




Sep 9, 2014

6x2 weighted Pull ups

5x3 Sumo Deadlift


*With a partner
•15 Min AMRAP
8 KB Swings 53/35#
8 Pull Ups

* one partner does 1 round while other partner rest



Handstand Practice for 15 min

100 Shoulder To Overhead 135/95#
7 Burpees over the bar everytime the bar is dropped.