Friday 8.29.14

A)  EMOM 20
      Even: 10- power snatch
      Odd: 10- box jumps (24/20)

B) Gymnastics Skill

C) Rec/Mob

Thursday 8.28.14

A) With a partner complete the following for time:

 

100-wall balls

75- burpees

50-toe2bar

40- power cleans (135/95)

50- toe2bar

75- burpees

100- wall balls

B) Gymnastics Skill 

     *COMP- muscle ups

C) Rec/Mob

Wednesday 8.26.14

  WEIGHTLIFTING WEDNESDAY!!!

 

Tuesday 8.26.14

A)  EMOM 8

    Sprint 100 meters

B) Tabata:

    Pull-ups/ c2b for COMP

   Rest 1 min

    Box jumps (24/20)

    Rest 1 min

    Kettlebell swings (55/35)

    Rest 1 min

    Calorie Row/bike

C) Rec/Mob

Monday 8.25.14

               Med balls and babies 

A) EMOM 8

    1 squat clean + 1 front squat + 1 jerk

B) AMRAP 10

    3- squat clean thrusters 

    6- bar facing burpees

   30- double unders 

C) Rec/Mob

Friday 8.22.14

    Little Shaver gettin ready for pull-ups 

A) 4 rds

   400m Run

   25- pull-ups 

   25- push-ups 

B) Gymnastics skill practice 

   * Handstand push-ups 

C) Rec/Mob

Thursday 8.21.14

A)  "Annie"
     50-40-30-20-10
     Double unders
     Sit-ups

B) EMOM 10
     Odd- 15- kb swing (55/35)
     Even- 10- push press (115/75)

C) Rec/Mob