Tues. 8/6/13
Warm up: 500m Row 10 WBS 10 KBS 10 Goblet Squats 20 Sit Ups ——————– 2 min of Tabata strict hanging leg raises ———————————————- Good Mornings 4×6 ———————————— 4 rounds-12 min Cap 3 Clusters 6 Burpees over the bar 9 WBS (20/14) 12 DU (sub: 3 Burpees & 12singles x3)-yes more Burpees. Learn DU’s. BB […]
Mon. 8/5/13
Strict SP 4×12 ———————– Strict Push Press 4×3 ———————– Back Squat 4×10 ———————– AMRAP – 5min (115/88) 5 Dead Lift 5 HPC 5 STO
Fri 8/2/13
10 Rounds/Sets – NFT 1 Power Snatch 2 OHS – Record The Heaviest Successful Set – If There Is Time Remaining 5 Rounds/Sets – NFT 10 Pistols 5 Rope Climb – sub 5 strict chin ups for each set 10 Pistols 4 Rope Climb 10 Pistols 3 Rope Climb 10 Pistols 2 Rope Climb 10 […]
Th. 8/1/13
Split Jerk 4-3-2-1-1-1-1 Build to heavy 21-15-9 SDHP (100/78) Over the Box Jumps (24/20) NFT 1000m Row 100 DU 20 GHD Back Ext. 20 T2B -strict if possible 10 MU – Ring or Bar (banded assistance is ok) •If there are any of these movements that you cannot perform take 10 to 20 min and […]