29
Jan 2015

1/29/15

 

"Throwback Thursday" (Compare to 5/23/14)

25 Min. Time Cap

Run 1 Mile

Then 

10 Rounds

5 Deadlifts (225/155)

10 Push-ups

28
Jan 2015

1/28/15

 

20 min. to work on Squat Cleans

5-5-5-5 (not TNG - drop after each rep but right back to the bar)

 

12 Min. Ladder

2 T2B (sub v-ups)

2 Burpees

2 Squat Cleans (95/65)

4 T2B (sub v-ups)

4 Burpees

4 Squat Cleans (95/65)

6 T2B (sub v-ups)

6 Burpees

6 Squat Cleans (95/65)

ETC...

27
Jan 2015

1/27/15

 

For Time:

60 Pull-ups

50 Wallball Shots (20/14)

400 Meter Run

30 Box Jumps (24/20) Regional Standards

20 Power Cleans (185/135)

10 STO (185/135)

26
Jan 2015

1/26/15

 

STO Complex (from the ground)

1 Push Press + 1 Push Jerk = 1 Rep

3-3-3

 

3 Rounds

21 KB Swings (53/35)

15 Push-ups

9 Power Snatches (115/75)

 

Weekly Challenge:

40 Cal AD For Time

25
Jan 2015

1/25/15

 

"Sunday Surprise"

24
Jan 2015

1/24/15

 

"Luke" (40 Min. Time Cap)

23
Jan 2015

1/23/15

 

For Time:

1000 Meter Row

80 Box Jumps (24/20)

60 Pull-ups

40 Push Press (95/65)

20 SDLHP (95/65)

100 Meter Farmer Carry (70/53)

22
Jan 2015

1/22/15

 

"Throwback Thursday" (Compare to 8/10/13)

5 Rounds

Run 300 Meters

20 Double Unders

15 KB Swings (53/35)

10 Wallball Shots (20/14)

 

21
Jan 2015

1/21/15

 

Push Jerk (off the rack)

3-3-3-3-3

 

21-15-9

Power Cleans (115/75)

Burpees

50 Sit-ups after every round

20
Jan 2015

1/20/15

 

5 Rounds

5 Muscle Ups / 5 Bar Muscle Ups / 12 Pull-ups

10 Deadlifts (255/170)

Run 400 Meters