Saturday 5-9-15

AMRAP 30 MIN
400 Meter run
10 Lateral over the bar burpees
20 Front squats (95#/65#)
10 push press

Friday 5-8-15

5 Rounds not for time
10 Triple unders or double unders
4 Alternating turkish get ups (80#/62#)

Then...

EMOM 10 MIN (Alternating movements)
20 DL (155#/105#)
15 KBS (53#/35#)

*you shouldn't have very much rest between rounds, but movements should be unbroken and light!

Thursday 5-7-15

"Nasty Girls" V2
3 Rounds for time
50 Pistols
7 Muscle ups
10 Hang power cleans (175#/120#)

Wednesday 5-6-15

21-15-9
Wall Ball (20#/14#)
Burpee

Then...

8 Sets
100M Sprint
Rest 2 min between sets

*Score is total time to complete all 8 sets

Tuesday 5-5-15

12-9-6
Overhead Squat (135#/95#)
Ring Dip

Monday 5-4-15

"Cindy" with a twist
AMRAP 20 min
5 pull ups
10 push-ups
15 air squats

* every 2 min perform 4 alternating DB snatches (95#/55#)

Saturday 5-2-15

"DT"
5 Rounds
12 deadlifts (155#/105#)
9 Hang power cleans
6 Push Jerks

Ben Smith back in 2010 doing DT. How times have changed!!!