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08 Aug 2014

080914

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1. Push Press – 3RM

2. 5 rounds for time 
10 CTB Pull ups 
10 STO 135/95 
10 FR Walking Lunges each leg 135/95

07 Aug 2014

080814

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AMRAP 10
Run 200m
7 HPC 95/65
5 Burpees

rest 5 minutes

AMRAP 10
Row 300m
5 Deadlift, 135/95
5 Burpees

rest 5 minutes

AMRAP 10
15 Wall ball shots, 20/14
10 Box Jumps
15 Row Calories

06 Aug 2014

080714

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1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24

2. Row 10 minutes at Zone 1 (nice and light)
+
15 rounds
Run :30
Walk :30
+
Row 10 minutes at Zone 1 (nice and light)

05 Aug 2014

080614

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1. AMRAP 8
10 Pistols (5 each leg)
20 Pull-ups
40 AbMat Sit ups

rest 5 minutes

2. AMRAP 12
50 Squats
25 Push ups (chest to deck)
12 Power Clean, 135/95

04 Aug 2014

080514

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1. 200m repeats x 7, rest 1:30 between efforts

2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between

3. Complete for time
100 double unders
50 wall ball shots

03 Aug 2014

080414

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1. Squat Snatch @ 78%, 1.1.1 x 3 sets, rest 3 minutes between sets

2. AMRAP 15
10 Power Snatch, 75/55
15 Toe 2 Bar
10 Box Jumps, 24/20 (step down only)

31 Jul 2014

Friday 080114

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1. Shoulder Press – 2RM

2. EMOM 15 
5 Over the bar burpees 
1 Snatch, 185/125

30 Jul 2014

Thursday 073114

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Row 5 min for max calories

rest 4 minutes

Run 5 min for max distance (500m loops)

rest 5 minutes

Row 5 min for max calories

29 Jul 2014

Wednesday 073014

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1. High Bar Back Squat @ 20×1, 7-9 reps women/73% x 3 reps for men x 5 
sets, rest 2:00 between sets

2. “Nancy”

Complete 5 rounds for time 
Run 400m 
15 Overhead Squats, 95/65

28 Jul 2014

Tuesday 072914

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AMRAP 20

10 Pull-ups 
20 Push-ups 
30 Deadlifts, 135/95


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