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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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April 9, 2014

A.Against a 5 Min Running Clock,Run 600mMax Calorie Row B.5 Min AMRAP:5 Pullups10 Pushups15 Squats C.Against a 5 Min Running Clock,Run 600mMax Calorie Row D.5 Min AMRAP10 Burpees10 Box Jumps 24"/20"

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April 8, 2014

A.3 Sets:6-8 Bulgarian Split Squats (30x1)2 Min Rest (Work on DB External Rotation)6-8 Shoulder Press (20x1)2 Min Rest (Work on Trap 3 Raises) B.4 Rounds for Time:8 Ground to Overhead 135/95400m Run OR 500m Row

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April 7, 2014

A.5 Sets:3 Deadlifts (Keep weight constant 80-90% 1RM)Rest 20 Secs8-10 Ring Dips (20x1)Rest 3 Mins B.3 Rounds For Time:25 KB Swings 55/3515 Chest to Bar Pullups

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