Wednesday – 090215

A. Overhead Squat – 1RM

B. 3rds for time:

100 Double Unders
10 OHS (155/105)

15 Minute Cap.

Tuesday – 090115

A. Weighted Pull Ups – 7×3

B. “Helen”

3rds:

400m Run

21 KB Swings (53/35)

12 Pull Ups

C. Weighted Planks

Monday

A. Backsquat – (10-7-3-1) x 3 waves – add weight with each wave

B.  For time:
50 ring dips
50 diamond pushups

Friday – 082815

A. Split Jerk – 3RM (off the rack)

B. 5rds for time:

5 x Box Jumps (40″/34″)
7 x Shoulder to Overhead (185/115)
9 x Toes to Bar

 

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Thursday

A. Practice kipping pull-ups

B. 20 minute AMRAP
5 pull-ups
10 pushups
15 squats
50ft bear crawl
50ft crab walk

Wednesday 082615

A. Practice Handstand Push Ups

B. “Diane”

21-15-9

Deadlift (225/155)

HSPU

Tuesday

A. Front Squat – 1RM

B. 3 rounds:
8 Front Squats @85-90% of 3RM (If you don’t know your 3RM, it’s roughly 90% of your 1RM)
400m run

 

 

Monday – 082415

A. Hang Snatch – 1RM

B. 4 x 3 Min AMRAP:

6 x Hang Snatch (Full or Power)
12 x Burpees Over the Bar

Rest :90s

 

Friday

A. Bench Press – Heavy 5

B. 5 rounds – 60s of work, 30s of rest

Row for calories
Weighted plank
Hollow rocks

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Thursday – 082015

A. Back Squat – 3RM

B. For time:

50 Ring Dips

40 Box Jumps

30 Weighted Sit Ups

20 Burpees

10 Wall Walks