30 JUL 2013

30/30/20 x 5 Rounds

Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds

Bottoms Up Clean L/R
Thruster L/R
TRX Hamstring Curls / Planks
Snatches L/R
Single Leg Deadlifts L/R

25 JUL 2013

21-18-15-12-9-6-3

Push Press - GHD Sit Ups - Renegade Row x 21

Squat Thrust to Clean - Back Extension - Pull Ups x 18

Push Press - GHD Sit Ups - Renegade Row x 15

Squat Thrust to Clean - Back Extension - Pull Ups x 12

Push Press - GHD Sit Ups - Renegade Row x 9

Squat Thrust to Clean - Back Extension - Pull Ups x 6

Push Press - GHD Sit Ups - Renegade Row x 3

23 JUL 2013

"The Chief "

AMRAP in 3:00 x 5 Rounds

Double Cleans x 3
Push Ups x 6
Squats x 9

16 JUL 2013

6 Rounds

Swings x 6
Cleans x 6
Snatch x 6
Press x 6
Squat x 6
Lunge x 6
Switch sides..............

9 JUL 2013

AMRAP in 6:00

Hand Release Swings x 20
Hot Potato x 20

then

AMRAP in 20:00

Clean & Press Ladder 1,2,3
Row x 6 (each side)
Suit Case Deadlift x 6 (each side)

5 JUL 2013

Dynamic Effort Press 8 x 2 50% 1RM

10:00 Rest Then

5 Rounds for Time

Push Press x 10
Lunge x 50 (or 50M walking lunge)

3 JUL 2013

Max Effort Deadlift

rest 10:00

4 Rounds for Time

10 Chest to Bar Pull Ups
20 Box Jumps
400M Run

My new coach

2 JUL 2013

AMRAP in 5:00 Each Couplet

1)  Swings x 20 / Hand to Hand Sumo Deadlift x 20

2)  Cleans x 8L/8R / Push Ups x 8

3)  Back Extensions x 15 / Ab Mat Sit Ups x 15

4)  Renegade Rows x 7/7 / Floor Press x 7

5)  Snatch Left x 6 / Snatch Right x 6