27 AUG 2013

45/15 Work/Rest x 3 x 2

Hand to Hand Swings
Weighted Step Ups
Superplank to Push Up

rest 2 mins

Double Cleans
Suitcase Lunges
Racked Lunges

13 AUG 2013

For Time

Floor Wipers x 25
Farmers Walk 100 x ft
Offset Push Ups x 25/25
Farmers Walk 100 x ft
Overhead Lunge x 25/25
Farmers Walk 100 x ft
Clean & Press x 25/25
Farmers Walk 100 x ft
Tactical Lunges x 25/25
Farmers Walk 100 x ft
Lateral Leaps x 25/25
Farmers Walk 100 x ft


Nice under-roos..

7 AUG 2013

Partner 5:00 Rounds

Clean & Press Ladders 1/2/3/4/5
Ring Rows x 10 / Sit Ups x 10
Heavy Swing Ladders 5/10/15
Figure 8 to a Hold x 20 / Plank Hold
Walking Lunges 50ft