Saturday August 1, 2015 ''

3 rounds
30 wallball (9/6)
30 sumo deadlift high pull (40/25)
30 boxjumps (24/20)
30 push press (40/25)
300m run
30 push ups
30 back squats (40/25)

Friday July 31, 2015 ''

A.
Open 15.1 and 15.1 a
9min amrap
15 toes-to-bars
10 deadlifts (52/34)
5 snatches (52/34)
Then 6 min to get a max 1rm clean and jerk
B.
Mobility

Thursday July 30, 2015 ''

40min to complete
2min hold chin over bar
2 min lsit
2min ring support
2min handstand hold
2 min hollow rock
2 min prone hold
2 min prone hold L side
2 min prone hold R side

Wednesday July 29, 2015 ''

5rounds
5min max distance row
Rest 5 min between rounds

Tuesday July 28, 2015 ''

A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)
B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Monday July 27, 2015 ''

A.
5×5 front squat with 3 sec pause at bottom
B.
10min to find Max height box jump
C.
6min max reps box jump (30/24)

Saturday July 25, 2015 ''

AMRAP 20 mins:
1 Deadlift (130/80kg)
1 chest to bar pull up*
5 DU’s^

* add 1 rep each round
^ add 5 reps each round

2/10, 3/15, 4/20, 5/25, 6/30, 7/35 etc.

Friday July 24, 2015 ''

A.
3 x 2 thruster
B.
3 x 5 stiff leg deadlift @60% back squat
C.
5 min max bar muscle ups
5 min max ring muscle ups
5 min max handstand hold

Thursday July 23, 2015 ''

A.
15 minutes
Snatch technique
B.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Pushups

Wednesday July 22, 2015 ''

A.
Back squat
3 x 3
B.
AMRAP 20 minutes
20 wall ball (9kg/6kg)
20 burpees
20 pistols