27 MAY 2014

"The Seven"

7 Rounds 

Push Ups x 7
Thrusters x 7
Hanging Knees to Elbow x 7
BW Deadlifts x 7
Burpees x 7
Heavy Swings x 7
Pull Ups x 7

20 MAY 2014

2 Rounds

Double Clean and Press x 42

1/2 Get Up x 42

Overhead Lunge x 42

3/4 Bodyweight Deadlift x 42

6 MAY 2014

3:00 Work / 1:00 Rest x 10Alternate each couplet for 3:00 minutes
Rest one minute then move to next couplet

1) Figure 8 to Hold x 10 / Slingshot x 10 (es)
2) Hand to Hand Sumo Deadlift x 10 / 2 Hand Swing (heavy) x 10
3) Seated Press x 5 (es) / Bench Dips x 10
4) Suitcase Deadlift x 5 (es) / Long Cycle Clean x 5 (es)
5) Turkish Get Ups
6) Push Press, alternate sides as needed
7) Russian Twists x 25 / Elbow Touch Planks x 20
8) Rows x 5 (es) / Lunges x 5 (es)
9) Back Squat x 10 / Push Ups x 10
10) Hand to Hand Swings