Jul 28, 2014

5x3 Front Squat

For Time:
"Grace"
30 Clean & Jerk 135/95#

Jul 24, 2014

Find 1 Rep Max
•Push Press
•Jerk

10 Min Handstand Walk Practice

For 12 Min in a group of 3
90/45# Sled Push 100 ft


Jul 23, 2014

Find a 1 Rep Max
•Deadlift

9 Min AMRAP
9 KB Swings 70/53#
9 Push Ups

With a partner do
10 Sets each alternating
10 toes to bar

Jul 22, 2014

Find a 1 Rep Max
• Bench Press
• Front Squat

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet


*Do three Burpees after every five broad-jumps.

Jul 21, 2014

Find a 1 Rep Max
• Clean
• Snatch

7 Min AMRAP
3 Power Cleans 205/115#
30 Double Unders

Jul 17, 2014

Fun in the Sun!

7 rounds
30 sec 30 Yd shuttle run by 5yds
30 sec rest
30 sec Tire Flips
30 sec rest
30 sec battle ropes
30 sec rest
30 sec sled pull 180/90#
30 sec rest
30 sec farmer carries AHAP
30 sec rest