7/31/2014
Barbell Push Press 5×5
1 Round:
100m Lungewalk
100 Lawnmowers
100 Pushups
100m Lungewalk
7/29/2014
Snatch: 5×2
Clean & Jerk: 5×2
Front Squats 3×5
Press 3×5
7/28/2014
Deadlifts:
8×2 (Strong Group)
5×5 (Everyone else)
1 mile run
7/26/2014
4 Sets For Quality:
3 Turkish Getups each
15 Ball Slams
10 Dips
15 Ab Wheelouts
then
AMRAP 10:00
10 Goblet Squats
10 Kettlebell Swings
100m SPRINT
7/25/2014
5 Sets:
Bench Press 5 reps
supersetted with
Body Rows 10 reps
2 Rounds:
25 Double Unders or 200 Single Unders
20 Windshield Wipers
250m Row
30 Supermans
200m Burden Run
30 Mountain Climbers
7/24/2014
Barbell Lunges 5×5
4 Rounds:
25 Step Ups each leg
400m Run
7/23/2014
Weighted Step Ups 5×5
4 Rounds:
10 Burpees
10 Overhead Squats
20 Presses
7/22/2014
Hang Power Clean 2×3
Jerk 2×3
Clean + Front Squat 2×3
Clean and Jerk 5×2
7/21/2014
WARMUP:
400m Run
Shoulder Circles
V-Situps
2 minute front plank
STRENGTH:
Pullups 5×5
*only partner assist as needed
*if you can perform more than 5 dead hang pullups, use weight
CONDITIONING:
4 Rounds
20 Diamond Pushups
25 Kettlebell Swings
400m Run
7/19/2014
100m Bearcrawl
200m Lunge Walk
400m Run
then
50 Pushups
50 Bodyrows
“Maddi”
10 min AMRAP
5 Burpees
5 Situps
5 Air Squats