20170131

3 rounds

10 squat clean 135/95
20 box jump 24/20

20170130

EMOM 15 min

min1: row200/150m or 15/10 cal on ab
min 2: 10 hspu
min 3: 40 double under

20170127

15-10-5

deadlift (heavy)
box jump 24/20
*run/row 200m after each round

20170126

Overhead Squat
1 rep max

20170125

10 min AMRAP

20 heavy med ball over racked shoulder height bar
20 lunges (10 each side)
10 push press 95/65

20170124

complete this sequence 5 times:

min 1- burpees for max reps
min 2-rest
min 3-clean & jerk for max reps 135/95
min 4-rest
min 5- abmat sit up for max reps
min 6-rest

20170123

3 rounds

400m row
15 pull up
50 squat
15 pull up

20170120

3 rounds

4 min AMRAP

6 front squat 185/125
6 bar facing burpee
1 rope climb
rest 2 min

20170119

Hang Power Snatch

3-3-3-3-3

20170118

12 min AMRAP

1 med ball clean
1 burpee
2 med ball clean
2 burpee
3 med ball clean
3 burpee
etc....

20170117

20 min AMRAP

50 double under
100' walking lunge
100' bear crawl

20170116

3 rounds

30 sec knees to elbow
30 sec rest
30 sec push up
30 sec rest

*90 sec rest after 3rd round
Then:
3 rounds
30 sec knees to elbow
30 sec rest
30 sec wall ball sit up
30 sec rest

20170113

EMOM 9 min

1 toes to bar
2 burpee box jump
3 kb

20170112

Deadlift
1-1-1-1-1-1-1

20170111

4 Rounds

15 toes to bar
12 kb
9 shoulder to overhead 115/75

20170110

27-21-15

Back Squat 165/155
HSPU

20170109

5 rounds

12 LT arm DB snatch
12 RT arm DB snatch
1 rope climb

20170106

21-15-9-15-21

power clean 135/95
box jump 24/20

20170105

Back Squat
3-3-3-3
Thruster
3-3-3-3

4 attempts @ max L-sit hold for time

20170104

4 rounds
against a 2 min clock:

9 deadlifts 115/75
6 shoulder to overhead 115/75
3 front squat 115/75
Max burpees in remaining time
rest 2 min

*score is total burpees

20170103

10 rounds

30 sec 50' shuttle run
30 sec rest
30 sec kb swing 35/55
30 sec rest
30 sec double unders
30 sec rest