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Tuesday 070114

Row 500 meters Dumbbell “Thruster” 20 reps Pull-ups 20 repsRest as neededRow 500 meters Dumbbell “Thruster” 10 reps Pull-ups 20 repsRest as neededRow 500 meters Dumbbell “Thruster” 5 reps Pull-ups 201) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds,…

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Monday 063014

1. Run 800m x 3; rest 1:00 between efforts2. Perform three rounds of this circuit:Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps. Box Jump 25 Jumps, 30/24″Rest 1 minute

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Sunday 062914

Thruster LadderEach Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.1 – 75/55 2 – 95/65 3 – 115/75 4 – 135/95 5 – 155/105 6 – 165/110 7 – 175/115 8 –…

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Saturday 062814

1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets 2. Clean & Jerk (50,75, or 100% BW) 15 reps Row 500 meters Rest two minutes Clean & Jerk, same load, 15 reps Row 500 meters Rest two minutes Clean & Jerk,…

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