May 14 2013

Walk Through 4 rounds of

5 Pullups

10 Pushups

15 Airsquats

Thruster

5-5-5-5-5

For time:

20 Thrusters 95/65

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

* On the minute, every minute, you must complete 4 burpees before continuing to complete lifts

Then:

Strict Press

5-5-5-5-5

May 13 2013

Walk through 4 rounds of:

6 HSPU

8 Ring Pullup

12 Squats

For Time:

"Mano Steel"

77 Airsquats

7 Deadlifts 275#

11 Chest 2 Bar Pullups

7 Cleans 185#

11 Chest 2 Bar Pullups

7 Jerks 165#

11 Chest 2 Bar Pullups

7 Jerks 165#

11 Bar Facing Burpees

7 Cleans 185#

11 Bar Facing Burpees

7 Deadlifts 275#

11 Bar Facing Burpees

77 Air Squats

Then:

Bench Press

5-3-2-2-2

May 12 2013

Rotate stations on the minute for 3 Rounds:

Prowler Push

Wallball

Burpee

Box Jump

Push Press 75/55

Then:

Deadlift 

5-5-5-5-5

May 11 2013

Weakness Day

Pick a weakness and drill it

May 10 2013

Walk Through 5 Rounds of:

20 Airsquats

15 Pushups

10 Pullup

5 HSPU

For Time:

"Grace"

30 Clean and Jerks 135#

Then: 

Barbell row

5-3-2-2-2

Back Squat

5-3-2-1-1

May 9 2013

Walk Through 3 Rounds of:

5 Pullups

10 Pushups

15 Squats

20 Sec Hollow Body Hold

As Many Rounds as Possible in 15 Minutes of:

100 Ft. Farmers walk 100/65

15 KB Swings 53/36

15 WallBall Shots 20/14

100 Ft. Prowler Push 

Barbell Row

5-5-5-5-5

May 8 2013

Walk through 5 Rounds of

10 Pullups

20 Pushups

Then 5 Rounds for Time of:

12 Burpees

6 Power Snatch 135#

Rest 5 Minutes Then:

Bench Press 165#

6-6-6-6-6