12
Jan 2018

Friday 1/12/18

 

6 Rounds 

9 Power Cleans (135/95)

6 STO (135/95)

300m Run

 

11
Jan 2018

Thursday 1/11/18

 

Build to a 1RM Snatch 

Then 

3 Rounds 

15 Power Snatches (75/45)

30 Double unders 

15 T2B 

10
Jan 2018

Wednesday 1/10/18

 

3 Rounds 

Run 800m 

50 Thrusters (45/30)

30 Pull-ups

 

9
Jan 2018

Tuesday 1/9/18

 

Shoulder Press 

2-2-2-2-2

Then 

10 Rounds 

15 Deadlifts (135/95)

15 Push Ups

 

8
Jan 2018

Monday 1/8/18

 

"Kelly"

5 Rounds 

400m Run 

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

 

 

7
Jan 2018

Sunday 1/7/18

 

"Sunday Surprise"

6
Jan 2018

Saturday 1/6/18

 

3 Rounds

400 Meter Run

21 KB Swings (53/35)

12 Pull-ups

21 Wallball Shots (20/14)

5
Jan 2018

Friday 1/5/18

 

6 Rounds

6 Front Squats (185/130)

8 Burpees Over The Bar

10 T2B (15 sit-ups)

4
Jan 2018

Thursday 1/4/18

 

Power Snatch + Hang Power Snatch + OH Squat

 

3 Rounds

21 Power Snatch (75/45)

21 Russian KB Swings (70/53)

21 Double Unders

3
Jan 2018

Wednesday 1/3/18

 

For Time:

50 Cal Row

40 Box Jumps (24/20)

30 Deadlifts (205/145)

20 HSPUs (30 pike push-ups)

10 Rope Climbs (50 pull-ups)