Tuesday 11.10.15

Tuesday 11.10.15

Warm up B

A. Power Snatch 6×3@70-75% w/ 2 min rest
B. WTD Dips 6×1@heavy w/ 2 min rest

4 Rounds
15 C2B
15 Back Squats M205, W155
15 Push Press M155, W105
Rest 90 secs

10 min Cool down

Monday 11.9.15

Monday 11.9.15

10 min EMOM
1: 5 Burpee Box Jumps + 20 DU

right into

1-10-1 American KB breathing Ladder
*1 swing
1 breathe
2 swings
2 breaths…
*place the KB on the ground then breathe

10 min Aerobic 130-150HR

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