Thursday August 4, 2011

Pendlay Rows
5-5-5

~REST~

4 Rounds
Run 400m
20 Sit Ups
15 Front Squats (95/65)

Wednesday August 3, 2011

Bench Press
5-5-5

~REST~

3 Rounds
10 Hang Power Snatch (115/75)
10 Ring Push Ups

Tuesday August 2, 2011

Back Squat
1-1-1-1-1

~REST~

“Jackie Sprint”
500m Row
25 Thrusters (45/35)
15 Pull Ups

Monday August 1, 2011

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

Deadlifts (225/155)
Ring Dips

FRIDAY JULY 29, 2011

10 MIN AMRAP

10- POWER SNATCHES (75/55)

10- BOX JUMPS (24/20)

REST 3 MINUTES THEN,

15,12,9,6,3

PUSH-UPS

KETTLE BELL SWINGS

THURSDAY JULY 28, 2011

RUN 800M THEN,

5 ROUNDS OF

5 DEAD LIFTS (205/155)
10 RENEGADE ROWS (WEIGHTED OR NOT)

FINISH WITH 800M RUN

WEDNESDAY JULY 27, 2011

3 ROUNDS:

50 WEIGHTED SIT-UPS (25/10)

50 WEIGHTED WALKING LUNGES (25/10)