Saturday 11.6.15

Saturday 11.6.15

Warm up B

A. BB Bent Over Row 3×5@Heavy w/ 2 min rest

B. 5 Rounds
15 Cal Airdyne@100% or 150m Sprint
8 Clean to Thruster M205#, W135#
Rest 4 mins

10 min Aerobic Cooldown

Friday 11.5.15

Friday 11.5.15

Warm up B
A. Power Snatch 8×1@work up to a heavy w/ 2 min rest
B. Jerk 8×1@work up to a heavy w/ 90 sec rest

C. 6 Rounds
250m Row
10 Dips
50 DU
Rest 1 min

Wednesday 11.4.15

Wednesday 11.4.15

Warm up C

A1.Clean liftoffs 4×3@100-110% w/ 1 min rest
A2. Clean 4×2@65-75% w/ 2 min rest

B.
5 Rounds For Time:
30m HS Walks
50 DU
5/5 Pistols
5 MU
50 DU

10 min Aerobic Cooldown

Tuesday 11.3.15

Tuesday 11.3.15

Warm up B

A. Power Snatch 8×1@70-75% w/ 2 min rest
B. Back Squat 1-3-5@by feel w/ 2 min rest
C. WTD Dips 1-3-5@by Feel

6 Rounds
200m Run @75%
10 C2B
15 KB Swings
Rest/Walk 2 mins

Monday 11.2.15

Monday 11.2.15

Warm up B

8 min EMOM (all exercises each minute)
2 Power Snatch M135#, W95#
2 Thrusters M135#, W95#
2 Push Press M135#, W95#

then Rest 5 mins

1k Row@75%

Rest 5 mins

8min EMOM
2 Bar MU
2 Power Snatch M135#, W95#

Rest 5 mins

1k Row@80%