Friday 1-17-14

21-15-9
Squat Clean (135#/95#)
Burpee Box Jump (24"/20")

Thursday 1-16-14

6 Sets
1 Power Clean + 3 Split Jerks

Then...

AMRAP 15 MIN
12 Power Snatches (95#/65#)
200 M sprint

Wednesday 1-15-14

"Cindy"

AMRAP 20 min

5 pull ups

10 push ups

15 Air squats 

Tuesday 1-14-14

Deadlift [15 min]

3-3-3-3-3-3

Then...

4 Rounds

4 Backsquats (185#/115#)

   *taken from the ground, no rack

8 Back rack lunges

12 Toes 2 Bar 

Monday 1-13-14

Strict Press

3-3-3-3-3-3

Push up

20-20-20-20-20-20

* Perform the push ups immediately following your set of 3 strict press.  Rest 2 min between sets

Then...

5 Min AMRAP

KB Snatch (53#/35#)

* you may switch hands as many times as you would like, but you cannot put the KB down.  If at any point the KB touches the ground in the 5 Min, you must perform 10 burpees before continuing.  

Your score is your total number of snatches.

Saturday 1-11-14

"Murph"
For Time
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

*This workout is done RXD by completing each movement before moving on to the next.  You may scale this workout by breaking up the pull ups, push ups, and air squats into manageable sets.
Example: Run 1 mile
                10 rounds
                10 pull ups
                20 push ups
                30 air squats
                Run 1 mile

Friday 1-10-14

12-9-6-3

Hanging power Snatch (155#/105#)

HSPU

Then...

Banded Partner resistance Sprints X 3 

   * This will be done in the back of the gym parking lot.  Please watch for cars and others sprinting.  Partner 1 will sprint then switch with partner 2.  Each person will perform 3 sprints, starting at the beginning of the parking lot to the last set of doors on the gym.