22
Jan 2017

Sunday 1/22/17

 

"Sunday Surprise"

21
Jan 2017

Saturday 1/21/17

 

For Time:

Run 800 Meters

60 Hang Power Snatch (95/65)

80 Box Jumps (24/20)

20
Jan 2017

Friday 1/20/17

 

4 Rounds

10 Power Cleans (135/95)

20 Pistols (sub 40 air squats)

10 STO (135/95)

19
Jan 2017

Thursday 1/19/17

 

Bear Complex

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

 

10 Min. AMRAP

5 T2B (sub 10 sit-ups)

10 Deadlifts (155/110)

15 Push-ups

18
Jan 2017

Wednesday 1/18/17

 

5 Rounds 

Every 5 Min 

Run 400 Meters

3 Power Snatches (175/125)

10 Box Jumps (24/20)

(time each round)

 

17
Jan 2017

Tuesday 1/17/17

 

Push Press + Push Jerk

2+1 x 5

Then 

12 Min AMRAP

50 Cal Row

50 Wallball shots (20/14)

50 Pull-ups 

50 KB Swings (53/35)

16
Jan 2017

Monday 1/16/17

 

Back Squat 

2-2-2-2-2

Then 

For Time:

Buy In: 30 Alternating DB Snatches (70/50)

3 Rounds 

15 Squat Cleans (115/75)

15 Lateral Burpees 

15
Jan 2017

Sunday 1/15/17

 

"Sunday Surprise"

14
Jan 2017

Saturday 1/14/17

 

20-15-10

Front Rack Lunges (115/75)

Box Jumps (24/20)

10-15-20

Push-ups 

T2B (25 sit-ups)

13
Jan 2017

Friday 1/13/17

 

4 Rounds 

Run 300 Meters

30 Russian KB Swings (70/53)

Rest 2 Min