Saturday 8-9-14

AMRAP 7 Min

10 Burpees

10 pull ups

Rest 3 Min

AMRAP 7 min

5 burpees

5 pull ups 

Friday 8-8-14

20-18-16-14-12-10-8-6-4-2

Alternating Dumbbell Snatch (55#/35#)

1 rope climb between each set 

Thursday 8-7-14

12 min to establish a 20 rep max shoulder to overhead

*you can start off with push press, move to push jerk, and finish with split jerks.... Whatever you need to do to get the most weight overhead for 20 reps!

Then....

For time

100 wall balls (20#/14#)

50 pull ups

30 HSPUS

*You may complete this workout in any way you choose.  For example 10 rounds of 10 wall balls, 5 pull ups and 3 HSPUS.  Or 5 rounds of 20 wall balls, 10 pull ups, 6 HSPUS

Wednesday 8-6-14

Deficit DL (standing on 45#/standing on 25#)

10-10-10

then...

AMRAP 7 MIN

2 Squat Cleans (185#/105#)
   * about 55% of your 1rm squat clean 

4 Front rack lunges
6 shoulder to overhead 

Tuesday 8-5-14

"ANNIE"

50-40-30-20-10

Double under

sit up

Monday 8-4-14

How are you doing on the 100 push challenge? Did you fall off? Oh well!!! Start back up TODAY :)

10 rounds

3 Power Snatches (205#/105#)

3 OHS

Saturday 8-2-14

12 min AMRAP

3 Strict HSPUS

6 alternating pistols
9 unbroken wall balls (20#/14#)
   * if you break up the wallballs immediately perform 10 jumping airsquats