Friday 8/1/14

A.

4 Rounds For Time

Run 400m

30 Wall Ball 20/14 10"

B.

3 Rounds 

100m Sled Drag 45/25

30 GHD Sit Ups

Wednesday 7/30/14

A.

Front Squat

3-3-3-3-3

B.

21-15-9

Power Clean 115/75

Thrusters 115/75

C.

Muscle Ups

On The 2:00 For 10 Rounds

Do 1 Max Set At The Start Of The 2:00 Rest For The Remaining Time

Tuesday 7/29/14

A.

7 Rounds For Time

1 Legless Rope Climb

10 Wall Ball Shots 20/14 10'

15 Kettlebell Swings 1.5/1

20 Double Unders

B.

8 Rounds Not For Time

3 Reps, Speed Bench Press With Chains Or Bands. The Goal is Speed, Use 40-60% plus resistance.

5 Strict Toes To Bar Lower Slowly

Monday 7/28/14

A.

5 Rounds For Time

15 Split Cleans 95/65

20 Pull Ups

B.

Hang Squat Snatch

2x60%

2x65%

2x70%

1x75%

1x80%

1x80%

1x80%

1x80%

1x80%

5x60%

Saturday 7/26/14

A.

5 Rounds For Time

Run 400m

20 Push Ups

2/1 Legless Rope Climbs

B. 

Jerk Practice

Start at:

50% 1 Split Left, 1 Split Right, 1 Push Jerk

Climb To No More Than 80% Over The Course Of 10 Rounds.

Focus On: Speed, Position,Being Explosive and Timing.

Friday 7/25/14

A.

 

Power Total

1 Rep Max 

Back Squat

Bench Press

Deadlift

Add The Total For All 3 Lifts

B. 

Take 65% Of Your 1 Rep Max On Each Lift.

 Set A Clock For 30 Minutes

 The First 10 Minutes Do 20 Reps For Time Of The Back Squat

The Second 10 Minutes Do 20 Reps For Time Of The Bench Press

The Final 10 Minutes Do 20 Reps For Time Of The Deadlift.

Score The Time It Takes To Get To 20 Reps On Each Movement. Rest The Remainder Of The 10 Minutes.

Wednesday 7/23/14

A.

AMRAP 15 Minutes

7 Push Press 135/95

10 Overhead Squats 135/95

15 GHD Sit Ups

B.

4 Rounds Not For Time

Sled Drag 50 Meters 90/45

20 Tricep Press Downs Blue/Red

20 Pull Aparts Red/Purple 

Thursday Is A Rest Day!