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23 Jan 2014

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1. Deadlift – 6×2 @ 90%

2. Row – 3x500m 

rest 1:00 between efforts

22 Jan 2014

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1. “Nate”

AMRAP 20
2 Muscle ups
4 Handstand push ups
8 KB swings, 32kg/24kg

2. Practice Knee to elbows

21 Jan 2014

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1. EMOM 15
2 Hang squat clean – ascend to AHAP

2. 3 Rounds for time (10 minute cap)
9 CTB Pull ups
9 Power Clean, 135/95

3. Toe 2 Bar – 3 x max reps

21 Jan 2014

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AMRAP 8

30 Snatches, 75#/55#
30 Burpees
30 Snatches, 105#/75#
30 Burpees
30 Snatches, 135#/95#

19 Jan 2014

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AMRAP 12

5 Thruster, 95#/65#
10 Box Jumps, 24″/20″
15 Toe 2 Bar

18 Jan 2014

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1. 3 rounds for time

10 Knee to elbows
20 Deadlift, 155#/105#
30 Double unders

2. Back Squat – 6×2 @ 90%

17 Jan 2014

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AMRAP 3

Burpees

rest 5 minutes

AMRAP 3

Thrusters, 95#/65#

rest 5 minutes

AMRAP 3

Power Snatch, 95#65#

16 Jan 2014

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1. EMOM 17 
2 Touch and Go Clean + 5 thruster (ascend to AHAP)

2. Split Jerk – 7×1

15 Jan 2014

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1. Shoulder Press – 6×2 @ 90%

2. “Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

14 Jan 2014

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1. EMOM 12
3 Snatch – ascending to AHAP

2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees


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