Friday 10.10.14

                             Tug!

A) EMOM 8

   3 power clean 

   2 front squat 

   1 jerk

   *heavy as possible

B) AMRAP 7 

    Climb the ladder 

    2,4,6,8,10 etc.

    Deadlift (225/135)

    HSPU

C) Rec/Mob

Thursday 10.9.14

Wednesday 10.8.14

3x3 behind neck jerk @85% CJ 1RM

Behind neck push press 3x5 @70% CJ 1RM

Accessory
RDL 5x15
Oh lunge 5x20
Weighted pull-ups 5x5

Tuesday 10.7.14

A) Deadlift
    * establish 5RM

B) For Time:
     400 m run
     20 box jumps
     20 kb swing
     400 m run
     15- box jumps
     15 kb swings
     400m run
     10 box jumps
     10 kb swings
   
C) Rec/Mob

Monday 10.6.14

A) 30-20-10-5

    Pull-Ups

    Thrusters (95/65)

   *chest 2 bar is recommended for competitors and open athletes 

B) EMOM 8

    Min 1: 20 wall balls

    Min 2: 40 double unders

    Min 3: 15 wall balls 

    Min 4: 30 double unders 

    Min 5: 10- wall balls

    Min 6: Max double unders 

   *sets should be unbroken 

C) Rec/Mob

Friday 10.3.14

                  Let Enrique kiss 

               away that quad pain 

At 0:00

12-9-6

Hang power clean (115/75)

Front squat 

Push press

At 10:00

3rds

20- wall balls 

20- sit-ups

At 20:00

AMRAP 5

PISTOLS!!!!

Thursday 9.2.14

        Wednesday was Susan's first 

               official day at SBC!  

                Welcome Susan

A) EOMOM 8

    50- Double unders 

    12- burpees

B) 5rds

    2min rounds

   200m run 

   Max effort pull-ups

  Rest 1 min

C) Rec/Mob