Monday, December 16, 2013

Back Squat (4x2)
Metcon (Time)
5 rounds for total working time of:

10 OHS 135/95#
50 Lateral Hurdle Jumps over the bar
10 C2B Pull-ups

Friday, December 13, 2013

Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP of:

35 Double Unders
15 T2B
7 Power Clean & Push Jerks 135/95#

Thursday, December 12, 2013

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Metcon (AMRAP - Reps)
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatches (75/45)(45/35)(35/15) (any style)
30 Burpees
30 Snatches (135/75)(75/45)(45/35) (any style)
20 Burpees
30 Snatches (165/100)(100/75)(75/45) (any style)
10 burpees
AMRAP of Snatches @ (210/120)(120/85)(85/65) (any style)

Tuesday, December 10, 2013

Diane (Time)
21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

Monday, December 9, 2013

Back Squat (inEMOM 5 x 5 Back Squats @ BW M/.75 BW F)
Metcon (Time)
Complete as many rounds as possible  20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Friday, December 6, 2013

Metcon (Time)
750m Row
50 Push Press (95/65)
30 Burpees
(Trying for under 10 min)

Thursday, December 5, 2013

Metcon (Time)
buy in: 20 overhead squats 95/65
Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups
buy out: 20 overhead squats 95/65
Clock is continuous!!!!!!

Tuesday, December 3, 2013

Deadlift (emom 7min 3rep 80% 1RM)
Metcon (Time)
3 Rounds
50 Double unders
40 Air squats
30 Pull ups
20 Burpees
10 HSPU

Monday, December 2, 2013

Power Clean (EMOM 5MIN 1 REP)
Metcon (Time)
250m Row
20 Power Cleans (135/95)
20 Toes to Bar
500m Row
15 Power Cleans
15 Toes to Bar
1000m Row
10 Power Cleans
10 Toes to Ba