4/17/2014
Deadlifts 3-3-3-3-3-3
1 mile Run For Time
4/16/2014
Push Press 5-5-5-5-5
5 Rounds:
25 KB Swings (USA)
10 KB Thrusters
4/15/2014
Snatch 3-3-3
3 Rounds:
50m Farmer Walk
10 Dips
20 Facepulls
30 KB Swings
3 Rounds:
50m Suitcase Walk
3 Turkish Getups
10 Side Lunges
4/14/2014
NOON:
1 Mile Run For Time
Back Squats 5-5-5-5-5
12 min:
1 Lunge Complex each leg
7 Pushups
7 Situps
PM:
Single DB Bench Press 5-5-5-5-5
Pullup/Plate Burpee Pyramid
Pullups 1-2-3-4-5-4-3-2-1
Plate Burpees 2-4-6-8-10-8-6-4-2
4/12/2014
50 Double Unders or 300 Single Unders
50 Bodyrows
50 Deadlifts (135/95)
50 Pushups
50 Goblets (45/35)
50 Windshield Wipers
50 each Single Arm Clean and Press (35/25)
50 Lunge Walk Steps
4/11/2014
Bench Press 5-5-5-5-5
Pullup/Plate Burpee Pyramid
Pullups 1-2-3-4-5-4-3-2-1
Plate Burpees 2-4-6-8-10-8-6-4-2
4/10/2014
5 Sets:
5 Back Squats
5 Low Back Extensions
5 Rounds
5 Pullups
10 Pushups
20 KB Swings
4/9/2014
For Time:
800m Run
then 2 Rounds:
20 Wall Balls
50 KB Swings
20 Overhead Squats (45)
20 Step Ups each
then
800m Run
4/8/2014
Snatch 3-3-3
4 Rounds
10 Ring Pushups
50m Lungewalk
10 Renegade Rows
10 Romanian Deadlift
400m Run
4/7/2014
NOON:
6 Sets:
1 Clean + 5 Press (or Jerk)
21-18-15-12-9-6-3 of:
Pushups
Squats
Situps
PM:
6 Sets:
1 Clean + 5 Press (or Jerk)
21-15-9 of:
Thrusters
Burpees
then
400m Run
