Tues. 11/5/13
DB Row 8-8-8-8 —————— Rev. Grip BB Row 12-12-12-12 ——————- 3 Rounds 15 KBS 10 BStep Lunges – holding wt – (5 per side) 10 Snatch – any way – (5per side) I-Run out 2 in 3 – run clockwise Buy Out: 20 Burpees 15 Cal. Row 10 T2B Rx (24/20) Sx (20/16)
Mon. 11/4/13
SP 4×8 BSquat 10-8-6-4-2 Upright Row 4×12 (keep wt light to moderate) 4 Rounds 10 SDHP 15 Box Jumps (24/20) 20 STO 300m Run (out 3 in 2) Rx (115/88) Sx (100/73)
Fri. 11/1/13
BSquat 20-20-20 FSquat 10-8-6-4-2-2-2 DB Incline 12-10-8-6-4 DB Flat 12-12-12-12 SLDL 8-8-6-6-4-4
Th. 10/31/13
Jerks 3-3-2-2-2-1-1-1-1 ————————— Buy in: 10 Burpees 200m Run 20 Pull Ups 10 Burpees I-Run 10 Pull Ups 10 Burpees 4 Rounds 5 KB/DB Hang C&J 5 per back step lunges holding wt. 10 butterfly sit-ups 5 dbl. KB/DB swing snatch (DBL. KBS Snatch) 5 per front step lunge holding wt. 10 K2E Rx (20/16)KB’s […]
