June 11, 2014

A.

Deadlift

80% x 2 reps 

86% x 2 reps 

92.5% x 2 reps 

100% x 2 reps

B.

For Time:

10 rounds

1 Rope Climb

200m run

C.

Three sets of:

Ab-Mat Sit Up x 15 reps

Banded Leg Curl x 15 reps

June 10, 2014

A.

3 sets, not for times of:

Double Unders x 30-40 reps

L-Sit x 45-60 secs

Crow Pose to Freestanding Handstand (walking is acceptable) x 8-10 reps

B.

Every 90 secs for 12 minutes:

Power Clean x 1 rep

C.

As many rounds and reps as possible in, 15 minutes:

3 Power Cleans (205 lbs/ 125 lbs)

5 Box Jump Overs (24 in/ 20 in)

7 Muscle Ups

June 9, 2014

A.

Snatch from Blocks x 3 x 4 

B.

Snatch Grip Push Press x 3 x 4 (heavy)

C.

Back Squat

87%x 4

87%x 3 x 2

90%x 2 x 2

D.

2 sets for times of:

15,12,9
KettleBell Swing 2pd/1.5pd
Burpee
rest 4min

June 6, 2014

A.

Jerk x 2 x 5 (heavy)

B.

Front Squat

87% x 4 x 3 

87% x 3 x 2

C.

For Time:

100 Calories on AirDyne

 *Every 20 Cals, 5 Overhead Squats (185 lbs/115 lbs)

June 4, 2014

A.

5 sets of:

Clean x 1.1.1

rest 10 seconds between reps

B.

Deadlift

80% x 5 reps

87.5% x 4 reps

95% x 3 reps

C.

Good Morning 

29% x 8 x 3

D.

21-15-9 reps for time of:
Hang Clean (135 lbs/ 95 lbs)
Handstand push-ups

June 3, 2014

A.

15 minutes to find a 1rm Bench Press

*Don't wimp out*

B.

Every minute on the minute, for 15 minutes:

Muscle Up + Ring Dip x 1+2

C.

For Time:

Row 1000m

50 Two-Foot Hops over Erg

Row 1000m

June 2, 2014

A.

Snatch

1.1.1

B.

Snatch Pull x 5 x 5 (heavy)

C.

Back Squat - 88%x3x5

D.

For Time:

30 Chest to Bar Pull-Ups
15 Burpees
24 Chest to Bar Pull-Ups

12 Burpees
18 Chest to Bar Pull-Ups
9 Burpees