20150511

3 rounds for time:

50m sprint
12 power clean 165/115
6 push jerk 165/115

20150508

"Filthy 50"

50 reps of each:

box jump (24")
jumping pull-up
KB swing (1pd)
walking lunge
K2E
push press (45#)
back extension
wallball
burpee
DU

20150507

21-15-9
Deadlift 225/185
Chest to Bar Pull-ups

20150506

10 HSPU
100m sandbag carry
8 HSPU
150m sandbag carry
6 HSPU
200m sandbag carry
4 HSPU
250m sandbag carry
2 HSPU
300m sandbag carry

20150505

15min AMRAP

5 OVHS
10 burpees
5 KB swings
10 push-ups

20150504

Front Squat 10-10-10-10-10

Add weight each set

Foundations

2 minutes each:
- skipping
- sit ups
- farmer carry
- dumbbell thrusters

Rest 3 minutes
Repeat

20150501

"Jeremy"

21-15-9
Overhead squat 95/65
Burpees


*scaled for the dino runners if they so choose*

21-15-9
wall ball 20/14
burpees