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April 24, 2014

A.Shoulder Press3-2-1-3-2-1*The weights on sets 4, 5 and 6 will be higher than the corresponding sets at 1,2 and 3**Complete 20 AbMat Situps immediately following a set**Rest 2 Mins after AbMat Situps are completed before beginning the next set* B.12 Min EMOMMins 1-4 30 Sec Calorie RowMins 5-8 30 Sec Max ...

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April 23, 2014

A.4 Sets:Hang Snatch 2.2 (Rest 10 Secs Between Singles)Rest 2-3 Mins Between Sets B.5 Min AMRAP:3 Thrusters 115/756 Pull-Ups9 Box Jumps 30"/24" REST EXACTLY 5 MINS 5 Min AMRAP:3 Thrusters 115/756 Pull-Ups9 Box Jumps 30"/24" 

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April 21, 2014

A.5 Sets:5 DeadliftsRest 20 Secs20 KB Swings 55/35Rest 20 Secs20 Push-UpsRest 3 Mins B.2000m Row Time Trial C.100 AbMat Situps

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April 18, 2014

A.3 Sets:10 DB/KB Walking Lunges (each side)Rest 90 Secs10 DB/KB Single Arm Rows (21x0)Rest 90 Secs B.For Time:50 Wall Balls 20/1440 Box Jumps 24"/20"30 Push Press 115/7520 Toes to Bar10 Burpees600m Run

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April 17, 2014

A.Six Sets of Cleans1.1.1Rest 10 Secs Between SinglesRest 2-3 Mins Between Sets B.5 Rounds For Time:10 Hand Release Pushups20 KB Swings 55/3530 Double Unders

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April 16, 2014

A.Take 15-20 Mins and work up to a 1RM Jerk B.3 Rounds For Time:10 Ground to Overhead 135/9515 Chest to Bar Pullups250m Run/300m Row

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April 15, 2014

A.4 Sets:3 Turkish Get-ups (each side)25 AbMat SitupsMaX Reps Strict Pushups (When form deteriorates, end your set)Rest 2-3 Mins B.With a partner, alternating whole rounds...20 Min AMRAP:20m Bear Crawl200m Run20m Bear Crawl

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April 14, 2014

A.4 Sets:3-5 Back SquatsRest 20 SecsMax Reps PullupsRest 3 Mins B.5 Mins Max Burpees to Bar Touch C.3 Rounds For Time:500m Row/400m Run30 Wall Balls 20/1415 Toes To Bar**15 Min Time Cap**

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April 11, 2014

A.Take 15-20 Mins and work up to a 1RM Snatch B.Using 75% of today's 1RM Snatch,12-9-6SnatchHSPU OR "Amanda"9-7-5Snatch 135/95Muscle Ups C.2000m RowOR1 Mile Run

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April 10, 2014

A. 5 Sets:Power Clean + 5 Front Squats20 Double UndersRest 2 MinsB. “Fran” 21-15-9 Thrusters 95/65 Pullups

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