or

Saturday, February 5, 2011

AMRAP 15 minutes:
20 Medicine Ball Cleans (20/14#)
200m Run with Medicine Ball

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Thursday, February 3, 2011

3 Rounds for time of:

40 Push Press (65/45#)
30 Squats
20 Ring Dips
10 Double Unders

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Wednesday, February 2, 2011

Back Squat 3-3-2-2-1-1-1 @ 60% of 1RM

Then, for time:
30 Squat Clean and Jerks (155/105#)

* Record back squat weights and time for clean and jerks.

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Tuesday, February 1, 2011

AMRAP 15 minutes:
10 Ring Push-ups
10 KB Turkish Get-ups (20/12kg, 5 each arm)
10 Knees-to-elbows

* Knees-to-elbows are not knees-to-triceps.

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Monday, January 31, 2011

5 Rounds:
10 Tire Flips
20 Sledgehammer Swings
30 Box Jumps
40 Walking Lunges
100m Sprint

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Friday, January 28, 2011

Snatch 1-1-1-1-1-1-1

Cash out: coach's choice

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Thursday, January 27, 2011

Four rounds for time of:
400m Run
50 Squats

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Wednesday, January 26, 2011

“Air Force"

For time:
20 Thrusters (95#/65#)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

* Perform 4 burpees on the minute throughout

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Tuesday, January 25, 2011

Skill work: Squat Clean

Seven rounds for time of:
21 Back Squat (light - 95/65#)
21 Sit-ups

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Monday, January 24, 2011

Three rounds for time of:
10 Deadlifts (275/175#)
50 Double-unders

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