Monday 4.8.13

A)  Clean and Jerk
      *15 min. to find 1RM

B)  3 rds.
     400m Run
     25- Hand Release Push Ups
      6- Power Clean @75% 1RM

C) Core Work
      For time:
     100- Situps

Sunday 4.7.13

Active Recovery

Do something fun!  Use your fitness!!!

Saturday 4.6.13

A) 5 rds

     5- Hang Power Clean

     10- Burpee over bar

B) If you missed Friday

     Make up your 1000m Row for time

     If you did come Friday complete the following: 

     AMRAP 6

     8-Toe2Bar

     8-KBS

C) Recovery Row

Friday 4.5.13

A)  EMOM 20
      Odd min. 5-Deadlift (climbing)
      Even min. 10-15 Wall balls (start at high end)

B) For time:
     1000m Row

C) L Hang
    *Accumulate 2 min. of an L hang

Thursday 4.4.13

A)  EMOM 8
      3- Power Snatch

B) AMRAP 20
     400 m Run
      15- Thrusters (95/55)
      30- Split Jumps

C) L Hang
     *Accumulate 2 min.
   

Wednesday 4.3.13

A) 15 min to work on Double Unders

B) 4rds
    200 m Run
    25- Wall Balls
    15- Pull ups

Tuesday 3.2.13

A) EMOM 8
    2 Power Clean+1 Front Squat
    *Go Heavier than you did on 3.14.13

B) 3 rds
     10-Power Clean
     20-Burpees
     30- Situps

C) 3rds for quality
     8- L hangs (20X2)
     10- Band Pull Aparts
     12- Vups