Tuesday 6.18.13

A) For Time:
     500m Row

B) EMOM 20
     Odd min.- 15-Kettlebell swings
     Even min.- 20- Hand Release Push ups
                       Advanced  8-10 HSPU (4" deficit if possible)

C) Max L-sit
 

Monday 6.17.13

A) EMOM 8

    2- Power Cleans + 1- Split Jerk 

B) 3 rounds

    30- deadlift (135/95)

    10- thrusters

      

C) Core Work 

     3 sets for quality 

     15- Wt'd sit-ups 

     15- banded good morning

   * each set should be heavy as possible 

Saturday 6.15.13

A) EMOM 8
    2- Front Squats@80%

B) 4 sets for times of:
     20 Calorie row
     30- Double Unders
     15- Toes 2 Bar
   *Rest 3 min. between attempts

C) 2 sets
     Max Handstand Holds
    *Rest 2 min. between attempts

Friday 6.14.13

A) For Time:

     1000m Row

   *Compare to 6.6.13

B) For Time:

    10- Hang Power Cleans (135/95)

    20- Back Squat (135/95)

    30- Situps

    40- Burpees 

    30- Situps 

    20- Back Squats

    10- Hang Power Cleans

C) Dead Hangs
     *Max Effort

Thursday 6.13.13

A)  Goat Work

      *15 min. to work a skill 

B) EMOM 20

    Odd min.- Run 200m

    Even min.- 3-5 Power Snatch 70%1RM

C) Recovery/Mobility

Wednesday 6.12.13

A) Split Jerk
    *15 min. to establish a 1RM

B) 21-15-9
     Push Press (115/75)
     Box Jump (24/20)

     3min. REST then begin part (C)

C) 3 rds for quality
     8- Dips (Rings for advanced)
     8- Strict Pullups
    1 min. Plank

*if these movements are easy for you make them weighted!

Tuesday 6.11.13

A)  Goat Work
     *15min. to work a gymnastic skill your bad at.

B) With a Partner
     AMRAP 20
    Partner 1- Runs 400m
    Partner 2- Completes as many rds of
                     3- Deadlifts (275/185)
                     6- Burpees
    *When partner 1 returns from the 400m, switch stations.

C) Recovery/Mobility