Sat 4-19-14

Friday, Apr 18

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A.
3 rounds of 20m heavy prowler push- rest as needed during rounds

B.
8 min amrap of:
3 Power Cleans- 205/135
5 pull ups
8 air squats

C.
Core/mobility


Fri 4-18-14

Thursday, Apr 17

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A.
AMRAP in 10 min of:
7 ring push ups (intermediate: parallel bars, Novice: ground push ups)
8 Hang Dumbbell cleans (advanced: 50lb, intermediate/women: 30lb, novice: 20lb in each hand)
2x suicide sprints (5,10,15,20m)

B.
3×10 ring Rows
3×10 heavy D. Ball slams

C.
Core/mobility


Thurs 4-17-14

Wednesday, Apr 16

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A.
Clean & Jerk
1×3+1- 50%
1×3+1- 60%
1×3+1- 70%

B.
For Time:
50 D. unders- unbroken (penalty is to start over if you break), attempts count for people learning the d. under.  NO SINGLES
15 Hang Power Snatch- 115/75, 75/55, 45
15 OH Squats
50 D. Unders- does not have to be unbroken

C.
2 min amrap of Toes 2 bar


Wed 4-16-14

Tuesday, Apr 15

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A.
3x50m Farmer walks –2 pood/1.5 pood in each hand

B.
For total time-
3 rounds of:
10 HSPU
20 burpees
400m row or run
1 min rest- (if you cut your rest short its an extra round penalty)

C.
2 min amrap of Thrusters- 135/95, 95/65, 65/45


Tue 4-15-14

Monday, Apr 14

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A.
Back Squat
1×5-50%
2×3-60%
2×3-70%
1×3-80%

B.
Not for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Pull-ups
Ring Dips
Bench Press-  Users choice and you can change it as you go.

C.
Core/mobility


Mon 4-14-14

Sunday, Apr 13

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A.
Dirty 30
For time:
30 Box jump, 24/20 inch box
30 Pull-ups
30 Kettlebell swings, 53/35
Walking Lunge, 30 steps
30 Toes to Bar
30 Push press, 45 pounds
30 Back extensions/supermans
30 Wall ball shots, 20/14 pound ball
30 Burpees
30 Double unders

B.
3×10 weighted Back ext
Calf and Quad mobility


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