Warm up with 2 Rounds of:
800m Run
20 Pushups
50 situps
20 Airsquats
For Time:
"Acid Lungs"
21-15-9
Burpee
Toes to Bar
Then:
Back Squat
5-3-2-1-1
Wednesday, August 7, 2013
Tuesday, August 6, 2013
August 6 2013
Warm up with 3 rounds of:
10 Pullups
10 Airsquats
10 handstand pushups
For Time:
Run 800M
21-15-9
SDHP 95/65
Bar Facing Burpee
Run 800M
Then:
Front Squat
5-5-5-5-5
Monday, August 5, 2013
August 5 2013
Walk Through 3 Rounds of:
5 Pullups
5 HSPU
20 Pushups
20 Airsquats
10 reps down to 1 for time of:
Clean and Jerk 155#
Pullups
KB Swings 72#
Then:
Strict Press
5-3-3-3-2
Friday, August 2, 2013
August 2 2013
Walk Through 3 rounds of:
10 Pushups
10 HSPU
10 double unders
For Time:
50 Reps of BW Benchpress
w/ 50 Double unders every time you rack the bar
Rest 5 Minutes
30 Reps of BW Push Press
w/ 30 Double unders every time you rack the bar
Then:
10 Minutes to establish 1 rep max clean and jerk
Thursday, August 1, 2013
August 1 2013
Warm Up with:
Tabata Burpees
Rest 1 Minute
Tabata Farmers carry 135/75 each hand
3 Rounds for time of:
15 Thrusters 95/65
20 Toes to bar
30 KB Swings 53/36
Then:
Bench Press
5-5-5-5-5
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