17 Feb 2017

5-5-5-5-5 Split Jerk

Then..

4 RFT

20 Thruster 75#

30 Ab Mat Sit-ups


16 Feb 2017

3 RFT:

400m Run

5 Front Squats (185, 135#)

200m Run

10 Back Squats (185, 135)

400m Run

12 Kettlebell Swings (70, 53#)


15 Feb 2017

Tabata

Row (cals)

Box Jumps (24, 20″)

DB Push Press (45, 30#)

Deadlift (225, 155#)


13 Feb 2017

6 rounds for time:

15 Hand Stand Pushup

5 Deadlift (#315/205)


9 Feb 2017

21-18-15-12-9-6-3 reps for time of:

115-lb. power cleans

One-legged squats, right leg

One-legged squats, left leg


8 Feb 2017

20 Min AMRAP

15 Burpees

20 Step ups (65#) 18 in box

25 Lunges (65#)

30  Hand Release Push-ups

35 Ab Mat Sit-ups

40 Double Unders


7 Feb 2017

Power clean 3-3-3-3-3 reps

Front squat 2-2-2-2-2 reps

Squat clean 1-1-1-1-1 reps


6 Feb 2017

21-15-9

HSPU

Chest to Bar Pull-ups

800m run after each round.


3 Feb 2017

10 min AMRAP

10 Toes to Bar

10 Hand release pushups

rest 5-10 mins

10 min AMRAP

20 pull-ups

20 wall balls


2 Feb 2017

Deadlift 2 reps, EMOM 10 mins

then..

21-15-9

Handstand push-ups

Box jumps 30 in