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  • 07242014

    Skill

    5x3 Static strict pull up 

    :10 below bar/ :05 above bar

    Cond

    5min AMRAP

    10 Box jump overs

    20 KB Swings Russian AHAP

    rest 3 min then

    5min AMRAP

    10 Burpees

    20 Wall balls 20/15





  • 07232014

    Strength

    1) Back Squat 3x5@75% of your 5RM

    2) Ab Wheel 5x6 rest as needed

    Cond

    5Rounds

    Row/cylce 20/40cal

    200m Farmers carry w/ KB AHAP

    rest 1:1

  • 07222014

    Strength

    1) 3 Position snatch, (pwr+hang+ floor) 5x1 AHAP do not go any higher if form starts to break down

    Cond

    1-10

    Wall walks

    x2Man makers AHAP


  • 07212014

    Strength

    1) Back squat 3x5@80% of your 5Rm

    2) 5x6 AB Wheel rest as needed

    Cond

    20 Minute AMRAP

    10 HR Push ups

    10 OH Walking lunges w/med ball AHAP

    200m Run w/med ball

  • 07192014

    Strength

    1) 3 Position snatch, (pwr+hang+ floor) 5x1 AHAP do not go any higher if form starts to break down

    Cond

    For time

    45 Thrusters 95#

    45 Pull ups

    rest 4 min then

    "Fran"

    21-15-9

    Thruster 95#

    Pull ups


  • 07182014

    Strength

    Back squat 1x5@90% of your 5RM Back squat

    Cond

    4 rounds

    400m run 

    18 Burpee box jumps


  • 07172014

    Skill

    3 Rounds of TABATA L-sit holds

    Cond

    "Diane"

    21-15-9

    Deadlift 225/155

    HSPU

  • 07162014

    Strength

    Back squat 3x5@70% of your 5RM

    Cond

    5 Rounds

    100' Farmers carry AHAP

    15 V-ups

    100' Shuttle sprint

    rest 1:1

  • 07152014

    Strength 1) 3 Position Clean + jerk, (pwr+hang+ floor+ Jerk) 5x1 AHAP do not go any higher if form starts to break down

    Skill 3x 1min Hollow body holds

    Cond 

    In 15 minutes complete as much of the work as possible

    5 pull ups

    5 wall balls

    10 pull ups

    10 wall balls

    15 pull ups

    15 wall balls 

    etc.. After you complete a set run 200m 

  • 07142014

    Back squat 3x5@82% of your 5rm

    Cond

    20min AMRAP

    10 PWR cleans115/75

    10 Front rack walking lunges115/75

    10 burpees over the bar

  • 07122014

    Strength 1) 3 Position Clean + jerk, (pwr+hang+ floor+ Jerk) 5x1 AHAP do not go any higher if form starts to break down

    Cond

    1 Mile run

    then

    21-15-9

    Pwr snatches

    Ring dips

    Jumping lunges

    then

    Row 1500m

  • 07112014

    Strength

    Back squat 2x5@85% of your 5RM

    Cond

    7 Rounds

    7 Thrusters

    increase weight each round. If you set down the bar before you reach 7 you have to start over from rep one of that round.

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