Tuesday 3 December

Squat
3x5

21-15-9
DB Hang Squat Cleans (40/25)
Burpees

Friday 29 November 2103

Squat: 3x5

Power Clean (PC): 5x3

15 min AMRAP:
5 Pullups
7 Push Press
9 Knees to Elbows (K2E)

Monday 25 November 2013

Squat 3x5

30 Burpees
5 Rounds
8 Ring Dips
8 Pistols

Wednesday 20 November 2013

Power Snatch 6x2

Metcon

5 Rounds

7 C2B Pull Ups
7 OHS 95#

Monday 18 November 2013

Squat: 3x5

Press: 3x5

Metcon:

21-15-9

DB Ground to Overhead 45#

Burpees

Goblet Squat 45#

Saturday 16 November 2013

back on the wagon. hahaahaha right.

squat: 3x5
press: 3x5

metcon:
21-15-9-3: 400m run/KB swings/pushups

Monday 2 September 2013

Press: 3x5

metcon:
30-20-10
KB swings (70#)
box jumps 24"
Pull ups

Sunday 1 September 2013

Power clean: 1rm
Power clean: 5x3

metcon:

amrap 12 minutes

5 HSPU
10 renegade row
20 med ball russian twists

Saturday 31 August 2013

Squat: 3x5
Bench: 3x5

metcon:


21-15-9-9-15-21

deadlift (225) / burpees

Tuesday 27 August 2013

Press: 3x5

metcon:

10 bar muscleups - 1 goblet squat (70#)
9 bar muscleups - 2 goblet squats
8 muscleups - 3 goblet squats
7 muslcleups - 4 goblet squats
6 muscleups - 5 goblet squats
5 muscleups - 6 goblet squats
4 muscleups - 7 goblet squats
3 muscleups - 8 goblet squats
2 muscleups - 9 goblet squats
1 muscleup - 10 goblet squats

Saturday 24 August 2013

Squat: 3x5
Bench: 3x5

Metcon:
21-15-19 DB Push Press, DB lunge, Pull ups

Tuesday 20 August 2013

DL 5rm

Amrap 10 mins

5 Pullups
10 DB PP
60 Single Unders

rest, then

7 rds
7 burpees/7 T2B

Monday 19 August 2013

Squat 3x5
Press 3x5

Metcon:

1/2 Cindy 

Tuesday 13 August 2013

Deadlift 5rm

metcon:

3 rounds

400m Run

10 OHS 115#

15 Ring Dips

rest 2 mins

Monday 12 August 2013

Squat 3x5
Press 3x5

Metcon
Tabata KB swings (70#), Row, Wallball 20#

Saturday 10 August 2013

Bench Press: 3x5

Metcon:
3 rds
20 pullups
15 DB hang squat snatch 40#
10 Burpees

then,
Annie
50-40-30-20-10 DU's/situps

Friday 2 August 2013

Squat: 3x5

Metcon:

5 rounds
6 HSPU
8 C2B pullups
10 T2B
then 50 steps 25# overhead walking lunge

Tuesday 30 July 2013

Squat: 3x5

Press:  3x5

Metcon:

10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull-ups
Alternating Pistols
Alternating DB Snatch (70/50)

Saturday 27 July 2013

PC 5 x 3

metcon:

3 Rounds
Run 400m
Rest 1 Minute
15 Shoulder to Overhead (95/65)
15 Pull-ups
Rest 1 Minute

Squat 5x5 @ 82.5% of 1 RM
Press 3, 3, 3, 3, 3

Run 800m

7 Rounds
10 KB Swings (53/35)
10 Push-ups

Row 800m