23
Oct 2014

10/23/14

 

"Throwback Thursday" (Compare to 1/8/14)

6 Rounds

10 Power Snatches (75/45)

150 Meter Run

15 Box Jumps (24/20)

10 Thrusters (75/45)

Rest 1 min. after each round

22
Oct 2014

10/22/14

 

20 Min. to work up to a heavy complex

1 Power Clean

2 Push Press

1 Push Jerk

 

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

21
Oct 2014

10/21/14

 

Skill Work:

10 Min. to work on Pull-ups / Muscle - Ups

 

20 Min. AMRAP

Run 200 Meters

2 Deadlifts (275/185) (+2 Every Round)

2 Rope Climbs (Sub 10 Pull-ups)

10 Wallball Shots (20/14)

20
Oct 2014

10/20/14

 

Back Squats

3-3-3-3-3

 

For Time:

Run 500 Meters

40 KB Swings (53/35)

30 Hang Squat Cleans (135/95)

20 T2B (Sub 30 v-ups)

10 Push Press (135/95)

19
Oct 2014

10/19/14

 

"Sunday Surprise"

18
Oct 2014

10/18/14

 

3 Rounds

Run 400 Meters

30 Air Squats

20 Push Press (115/75)

17
Oct 2014

10/17/14

 

For Time:

500 Meter Row

40 Box Jumps (24/20)

300 Meter Run

20 Pull-ups

20 Power Cleans (135/95)

300 Meter Run

40 SDLHP (70/53)

50 Sit ups

16
Oct 2014

10/16/14

 

"Throwback Thursday" (Compare to 2/13/13)

20 Min. AMRAP

10 GTO (115/75)

10 Burpees

10 Front Squats (115/75)

30 Double Unders

15
Oct 2014

10/15/14

 

Hang Power Snatch

1-1-1-1-1

 

12 Min. AMRAP

Run 200 Meters

15 OH Squats (75/45)

10 T2B

14
Oct 2014

10/14/14

 

For Time:

12-9-6

Deadlifts (225/155)

Over the bar Burpees

 

Run 500 Meters

 

6-9-12

Pull-ups

KB Swings (70/53)