4/28/15

Push Press
5 x 5 @ 80%
8 Rounds for max reps
:30 hang squat cleans (135/95)
:30 bar over burpees
:30 Rest

4/27/15

Back Squat
5 x 5 @ 80%
AMRAP 10
5 C2B Pull Ups
10 KBS
20 Double Unders

4/23/15

6 Rounds
:30 sec work / :30 sec rest
Max HSPU from deficit
AMRAP 14
10 Thrusters (135/95)
20 Pull Ups
30 Lunges

4/23/15

Front Squat OR make up Back Squat
5 x 4 @ 80%
Power Snatch + Hang Snatch + Snatch Balance
10 Sets increasing weight

4/22/15

6 Rounds
:30 sec work / :30 sec rest
Max Chest to bar pull ups
10 Rounds
50m sprint
50m sled pull

4/21/15

Push Press
5 x 4 @ 80%
Ladder 10
2, 4, 6, 8, 10, etc…
Pistols
Push Ups

4/20/15

Back Squat
5 x 4 @ 80%
AMRAP 5
3 – Clean and Jerk 205/140
30 Double Unders

4/17/15

Gymnastic benchmark
Max HSPU in 3 minutes from a deficit
AMRAP 12
30 Pull Ups
30 Deadlifts (225/155)
30 Deficit burpees

4/16/15

 

Front Squat OR make up Back Squat
5 x 3 @ 80%
Power Snatch + Hang Snatch
EMOTM 10

4/15/15

Gymnastic benchmark
Max Chest to bar pull ups in 3 minutes
3 RFT
30 Box Jumps
20 TTB
10 Pistols