Tuesday, July 29, 2014

TUESDAY

(A) EMOTM x 10
*2 x Power Clean + 1 x Clean & Jerk


(B) 15-12-9-6
Hang Power Snatch - 43/30/26kg
Pullups
lateral Bar Burpee

Monday, July 28, 2014

MONDAY

(A) Front Squat: 1RM

(B) 10min AMRAP
5 x Muscle Up
15 x TTB
45 x Double Unders
NOTE: Sub Dips for MU

Friday, July 25, 2014

FRIDAY

(A) Back Squat: Find 1RM

(B) 3 Rounds
Run 400m
10 x Thrusters: 55/38

Thursday, July 24, 2014

THURSDAY

(A) Bench Press: 3/4 BW. Accumulate 50 reps in as few sets as possible

(B) 12 min AMRAP
8 x Power Clean: 50/38
10 x Push-ups
12 x Sit-ups
24 x Double Unders

Wednesday, July 23, 2014

WEDNESDAY

(A) Alternating Front Rack Lunge Steps 10-10-10-10
Increasing the weight each set, build to a heavy set of 10 Alternating Front Rack Lunge Steps (5 each leg – taken from the rack)

**Rest 2 minutes between sets


(B) 13min AMRAP
5 x Wall Walks
10 x Box Jumps: 24/20
15 x TTB

Tuesday, July 22, 2014

TUESDAY

(A) Max Effort in 15min
1 x Push Press + 1 x Push Jerk + 1 x Split Jerk

(B) For Time
50 x Pullups
THEN - 3 Rounds
15 x Deadlifts: 70/50/40
15 x Back Squats: 70/50/40
30 x Double Unders

Monday, July 21, 2014

MONDAY

(A) Clean & Jerk 1RM

(B) For Time
800m run
50 x KB Swings: 24/16
800m run