Tuesday 3 December

Squat
3x5

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

Sunday 1 December 2013

Deadllift (DL) 3rm  (PR)

AMRAP 10 mins:
10 Pushups
10 KB swings (53#)
10 goblet lunges (53#)

Saturday 30 November 2013

5 rds:

200m Run
15 Box Jumps (BJ)
15 Pushups

Friday 29 November 2103

Squat: 3x5

Power Clean (PC): 5x3

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

Wednesday 27 November 2013

Bench: 3x5

Clean and Jerk
2-2-2-2

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Monday 25 November 2013

Squat 3x5

30 Burpees
5 Rounds
8 Ring Dips
8 Pistols

Saturday 23 November 2013

Bench Press: 3x5

4 Rounds for Time:
Row 500m
20 Box Jump Over, 24/20
Rest one minute

Friday 22 November 2013

“Nasty Girls”

3 Rounds:

50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Thursday 21 November 2013

4 Rounds

8 Deadlifts (275/185)
12 Burpees
40 Double Unders
Rest 2 Minute

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#

Sunday 17 November 2013

Bench: 3x5

Metcon:

5 Rds
10 HSPU
5 Burpees
10 Situps

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

Wednesday 28 August 2013

5 rounds

10 box jumps 24"
15 pushups
20 abmat situps

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

Sunday 25 August 2013

5 rounds:

5 power cleans (185#)
10 box jumps (24")
15 push ups

Saturday 24 August 2013

Squat: 3x5
Bench: 3x5

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