Sat 6/22/13
2-Island Runs 20 Thrusters 15 Sit Ups 10 Burpees 2-Island Runs 20 Cleans Any Way 15 Sit Ups 10 Burpees 2-Island Runs 20 SDHP 15 Sit Ups 10 Burpees 2-Island Runs 20 Push Press 15 Sit Ups 10 Burpees 2-Island Runs 1 Bar Only For All BB Movements
Fri 6/21/13
Arnold SP 4×12 alt for 6 and tog for 6 SLDL holding your wts. 4×12 S/S these two exercises Buy In: 5 Burpees & 5 Mix Grip Pull Ups 5 Rounds 1 Rope climb 20ft 3 MU sub: 3 Bar MU or 6 Strict Close Grip Chin Ups 6 V-Ups 10 HSPU – NO AB […]
Th. 6/20/13
20 min. Max 5 sets 3 Clean Pull 2 Clean High Pull 1 power Clean 5 Rounds 30 min cap. / Sub 20 Rx cap 10 WBS (20/14) 15 SDHP (95/73) 20 DU – sub 10 Burpees 30 Singles Sand Bag Island Run – (36/24)-(all runs out 2 in 2)
Wed. 6/19/13
Approx. 15 min. Dead Lifts 4×12 Break down into 3 subsets of 4 4-SLDL 4-RDL 4-DL Wt should be light to moderate. Focus on mechanics and contractions. Reps should be continuous through all 12 reps. —————————————————————— Compare to 2/10/12 3, 7min AMRAP’s AMRAP 1: 10 Pull Ups 7 Box Jumps (34/24) AMRAP 2: 10 DL […]