Oct 30, 2014

Happy Halloween!

For Quality Reps:
100 Barbell Good Mornings 45/35#
100 Strict Pull Ups

Oct 29, 2014

15 Min Skill Work

Every 2 Min for 20 Min
200 M Run
10 Handstand Push Ups

Oct 28, 2014

5x2 Split Jerk

12 Min EMOM
Min 1- 8-10 Power Clean and Jerks 115/85#
Min 2- 10-12 Toes To bar

Oct 27, 2014

EMOM 20
2 Back Squats (heavy but manageable)

10 Min AMRAP with a partner
6 Burpee Box Jumps 24/20"
* one partner does a round while other rest

Oct 26, 2014

In 10 Min Find a 2 Rep Max Close Grip Bench Press
*Then do 3 Drop Sets of Max Reps

10 min AMRAP with a partner
7 Dynamic Push Ups
7 Ring Rows

Rest 3 Min then

10 Min AMRAP with a partner:
5 Deadlifts 115/75#
5 Bent Over Rows 115/75#
5 Deadlifts
5 Bent Over Rows
*one partner does a round while other rest

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