November 30, 2012

5 Sets for max load

3 Power Cleans
3 Front Squats
3 Push Jerks

Rest as much as needed between sets but increase load each set.

November 29, 2012

Rest Day

November 28, 2012

"Jackie"

Row 1000M

50 Thrusters 45#

30 Pullups

November 27 2012

Every minute on the minute perform 1 of the following for 20 minutes:

Odd Minutes - 2 Rope Climbs

Even Minutes - 3 squat snatch @ 70% of 1 rep Max

November 26, 2012

Complete For Time:

Run 1 Mile

20 Front squats 135#

20 Box Jumps

20 Overhead walking lunges 45#

20 Box Jumps

20 Front squats 

Run 1 mile 

November 21 2012

Rounds of 50,40,30,20,10 for time of:

Deadlift 135#

WallBall 20#

Bench 75#

November 20, 2012

"The Chief"

5 - 3 Minute amraps of:

3 Power Cleans 135#

6 Pushups

9 Squats

*Rest 1 Minute Between rounds