Friday 8-1-14

10-9-8-7-6-5-4-3-2-1

power clean (135#/95#)

Bar muscle up 

Thursday 7-31-14

Strict Press

2-2-2-2-2

Then...

3 rounds

10 push press (use last weight of 2 strict press)

10 pull ups

Run 200 meters 

Wednesday 7-30-14

Every 2 min for 20 min

10 back rack step ups (135#/95#)
   * make step about knee hight 

https://www.youtube.com/watch?v=BexqmLEMeRw

Tuesday 7-29-14

12 Min AMRAP

10 toes to bar

5 Snatch (155#/100# or about 60% of your 1rm snatch)

Monday 7-28-14

Find your 20 rep max Front Squat!!!!

This is all we are doing today so take your time to work up to a weight that made you as nervous as last weeks back squats!!!

Saturday 7-26-14

In teams of 3 or 4
10 rounds
3 rope climbs
Max calories on rower

Teams of 3
Partner 1 climbs the rope 3 times while partner 2 rests and partner 3 rows.
1 goes to rest, 2 goes to rower, 3 goes to rope

Teams of 4
1 climbs, 2 rests, 3 rows, 4 rest
1 goes to rest, 2 goes to rower, 3 to rest, 4 to rope

Score is total calories rowed and time it takes to complete 10 rounds

Friday 7-25-14

5 Rounds

20 double unders

10 Wall Balls (20#/14#)

5 Burpees