Thursday 5-1-14

EMOM 20 Min

5 Deadlifts [225#/135#]

3 Squat cleans [same bar]

Wednesday 4-30-14

"FRAN"
21-15-9
Thruster [95#/65#]
Pull ups

Tuesday 4-29-14

Every 2 min for 10 min
- 200 or 400 m sprint [pick a distance you can complete in under 1:30sec]

30 sec on 30 sec off
- max burpees

* you'll have two scores for this workout
   #1 will be your slowest 200 or 400 m sprint time
   #2 will be your total number of buprees

Monday 4-28-14

For time
10 Front rack lunges [135#/95#]
   * 10 each leg, 20 total
20 wall balls [20# to 11'/14# to10']
30 Power Cleans [135#/95#]
40 Push ups
50 Deadlifts [135#/95#]

Saturday 4-26-14

"Nancy"
5 Rounds
400 Meter run
15 overhead squats [95#/65#]

Friday 4-25-14

4 Rounds
1 lap around building
7 muscle ups
14 alternating KB Snatches [70#/53#]
21 Double unders
   *If you aren't doing double unders scale with 21 tuck jumps.  No single skips

Thursday 4-24-14

15  min to establish a 1RM Floor press
   *Please have a responsible attentive spotter for this

Then...

5 Rounds
5 Floor press [185#/105#]
   *This should be a heavy 5
5 power cleans [185#/105#]