Thursday, August 31, 2017

Wednesday, August 30, 2017

Tuesday, August 29, 2017

Squat Clean

1-1-1-1-1-1-1



Monday, August 28, 2017

3x
5 power snatch  75/45
5 ovhs

2x
5 power snatch  95/65
5 ovhs

1x
5 power snatch  115/85
5 ovhs

then back up :)




Thursday, August 24, 2017

50-40-30-20-10

Double Unders
Sit Ups



Wednesday, August 23, 2017

Tuesday, August 22, 2017

Power Snatch

8-    95/65#
6-   115/85#
4-   135/105
2-   155/115

100m sprint after each round



Monday, August 21, 2017

20-16-10

Fr Rack Lunge
Pull ups


Thursday, August 17, 2017

Wednesday, August 16, 2017

800m run then:

4x
5 pull ups
10 push ups
15 squats

400m run then:

3x
5 T2B
10 Box Jumps
15 Wallballs

200m run then:

2x
2 HSPU or 6 elevated push ups
2 Pistols or 6 assisted pistols
2 MU or 6 c2b pulls and 6 ring dips

12-8-4

Clean and Jerk



Monday, August 14, 2017

4x

12 box jump overs
200m row
12 Shoulder Press


Thursday, August 10, 2017

21-15-9-15-21

SDHP with KB
burpee box jump


Wednesday, August 9, 2017

20 wall ballshots
200m run
200m row

30 wallball shots
300m run
300m row

40 wallball shots
400m run
400m row

Tuesday, August 8, 2017

7min amrap

10 t2b/pull ups
5 hang squat cleans

Thursday, August 3, 2017

4 x

7 OVHS
10 Rollover Burpees
7 pull ups



Wednesday, August 2, 2017

4x

10 power cleans
20 double unders

Tuesday, August 1, 2017

4x

35 wallballs
15 pullups