20
Aug 2014

8/20/14

 

20 Min. to complete 5 Sets (From the Rack)

2 Push Press + 1 Push Jerk

 

12 Min. AMRAP

10 Wallball Shots (20/14)

8 Hang Power Cleans (135/95)

5 STO (135/95)

Run 200 Meters

19
Aug 2014

8/19/14

 

5 Rounds

10 Pull-ups

10 Deadlifts (185/135)

10 Box Jumps (24/20)

800 Meter Run (Buy Out)

18
Aug 2014

8/18/14

 

Snatch Grip Push Press (Stay light and work on shoulder stability)

3-3-3-3-3

 

"Nancy"

5 Rounds

Run 400 Meters

15 OH Squats (95/65)

17
Aug 2014

8/17/14

 

"Sunday Surprise"

16
Aug 2014

8/16/14

 

For Time:

750 Meter Row (Buy In)

4 Rounds

15 Thrusters (95/65)

30 Double Unders

15 T2B (Sub 15 v-ups)

15
Aug 2014

8/15/14

 

10 Rounds

10 STO (95/65)

10 Front Rack Lunges (95/65)

100 Meter Sprint

Rest 1 Min.

14
Aug 2014

8/14/14

 

EMOM for 10 Min.

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (155/105)

5 Burpees

 

"Nasty Girls"

3 Rounds

50 Air Squats

7 Muscle Ups / 7 Bar Muscle Ups / 14 Pull-ups

10 Hang Power Cleans (135/95)

13
Aug 2014

8/13/14

 

5 Rounds

10 Deadlifts (225/155)

20 Hand Release Push-ups

Run 400 Meters

 

12
Aug 2014

8/12/14

 

20 Min. Time Cap

5 Heavy Sets

1 Power Snatch + 1 Hang Power Snatch + 3 OH Squats

 

21-15-9

Power Snatch (75/45)

Box Jumps (24/20)

11
Aug 2014

8/11/14

 

For Time:

Run 400 Meter

30 Pull-ups

20 Wallball Shots (20/14)

10 Power Cleans (165/115)

Run 800 Meters

10 Front Squats (165/115)

20 Wallball Shots (20/14)

30 Burpees

Run 400 Meters