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 […]
Wed. 7/31/13
Power Cleans 5×2 build to heavy – 15min Max —————————————————- E2MOM for 12 minutes add 10 pounds per set 1 Dead Lift 1 Hang Power Clean (Hang Squat Clean ok) 1 STO Rtg-(185/135) Rx-(165/115) Sx-(135/95) ——————————————————— 2 Rounds 1min of Tabata Push Ups Pull Ups Air Squats after the 10sec of rest Island Run -you’ll […]
Tues. 7/30/13
Back Squat 5×5 ——————– Front Squats 4×3 ——————– 4 Rounds 20 WBS (20/14) 20 SDHP (85/65) 20 Push Press (85/65) 20 Sit Ups
Mon. 7/29/13
SP 4×12 ——— 5 Rounds NFT 1 Rope Climb 5 Strict HSPU 10 Push Ups ————– 10 min AMRAP BUY IN: 5 MU – Ring or Bar 10 Burpees 5 MU – Ring or Bar Track how many rounds completed in the remaining time 8 KBS (32/24) 12 KB SDHP (32/24) 20 DU