Th. 1/23/14
Arnold’s 4×12 20min. AMRAP 4 Cleans (squat) 8 BR Thrusters 12 STO 12per Lat. Jump over Bar (115/88) (100/78)
Wed. 1/22/14
2min. Jump Rope Front Squat 10-8-8-6 Dips 4×5 ring or stationary 4 Rounds 3 Power Cleans (185/138) (165/123) 5 C2B Pull Ups (20chain/BW) – No Butterfy 7 Burpee Double Box Jump (24/20) 10 Cal. Row 25 Singles
Tues. 1/21/14
SP 4×8 PP 4×3 5 Rounds 2 PS 4 HPS 6 OHS 4 BB BRBS Lunges 2 20′ Rope Climb (Sub 4 Chins & 4 Dips) 20 DU (sub 10 Burpees) 20 Singles Rx (135/103) Sx (115/88)
Mon. 1/20/14
I-Run 20 Burpees 20 Pull Ups 20 HC&J (135/103) (115/88) 300m Run 15 Burpees 15 Pull Ups 15 HC&J 400m Run 10 Burpees 10 Pull Ups 10 HC&J 300m 15 B 15 PU 15 HC&J I-Run 20 B 20 PU 20 HC&J HC = Squat
