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07 Dec 2013

120813

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3 x AMRAP 5
10 DB Snatch (alternate each rep) (AHAP)
20 Double Unders

Rest 5:00 between circuits

06 Dec 2013

120713

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1a Handstand push ups – 6×2
1b Pistols – 6×2 each leg

2. AMRAP 12
10 Push Press, 115/75
10 Pull ups

05 Dec 2013

120613

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1. Front Squat – 7×2

2. “Klepto”
4 rounds for time
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145/100

04 Dec 2013

120513

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1. Snatch – 15 minutes to work up to a max single for the day

2. Row 500m x 5
rest 1:00 between sets

03 Dec 2013

120413

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1. 5 rounds for time
10 Snatch, 135/95
20 OH Walking lunges, 45/25
2 Muscle ups

2. Handstand Push ups – 6×2 (strict)

02 Dec 2013

120313

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1. Press – 5×3

2. AMRAP 20
10 Burpees to a 45# plate
10 Pull-ups
10 OH Swings, 32kg/24kg

01 Dec 2013

120213

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1. Clean – 15 minutes to work up to a max single for the day

2. 4 rounds for time
7 DB Power clean, 55/35
14 Fr. Rack DB forward lunges, 55/35
21 DB Thrusters, 55/35

29 Nov 2013

113013

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1. EMOM 20

ODD minute – 10 Toe 2 Bar
EVEN minute – 7 Power Clean, 155/105

2. Split Jerk – 10 minutes to work up to a max for the day

29 Nov 2013

112913

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CLOSED FOR THE HOLIDAY

26 Nov 2013

112713

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1. “Mary”
AMRAP 20
5 Handstand push ups
10 Pistols
15 Pull ups

2. Deadlift – 3×6


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