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Tuesday 6-30-15

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A. Muscle-ups 3×5-6 or
3×5 Strict Pull-ups
3×5 Ring Dips

B. AMRAP 5min
5 HSPU
5 Squat Cleans 135/95(TX Cardio 185/135)
5 Burpee Box Jumps 24/20
Rest 2min
AMRAP 5min
5 Push-ups
5 Power Cleans(same weight)
5 Box Jumps 24/20

C. Core/Mobility


Monday 6-29-15

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A. Weighted Good-Mornings
6, 6, 4, 4, 4

B. For Time
10 Toes 2 Bar
10 Front Rack Lunges in Place 95/65
30 Double Unders
200m Run
5 Rounds

C. Mobility


Saturday 6-27-15

View Times & Comments

A. Back Squats
4@60%, 4@65%, 3@70%, 3@75%, 2@80%

B. Tri-BATA
Tabata
Double Under
Rest 3min
Tabata
Sumo Deadlift High-pull w/KB(weight of choice)
Rest 3min
Tabata
Pull-ups

C. Core/Mobility


Friday 6-26-15

View Times & Comments

A. 500m TT Row
Compare to 5-21-15

Rest 3min

Then
21-15-9-15-21
Hang Power Snatch 95/65
Wall Balls 20/14

B. Core/Mobility


Thursday 6-25-15

View Times & Comments

A. Rope Climb 3×2-3
**Bring Long Socks**

B. 3 Rounds
30 Abmat Sit-ups
30m Farmer Carry AHAP
30 Walking Lunges
30 Double Unders

C. Mobility


Wednesday 6-24-15

View Times & Comments

A. Push Press
4@60%, 4@65%, 3@70%, 3@75%, 2@80%

B. EMOM 10min
5 Deadlift 155/115 (TX Cardio 225/155)
5 Pull-ups(adv C2B)
2min Rest
Then
AMRAP 4min
Burpees onto plate 45/25

C. Core/Mobility


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