AMRAP in 4:00
Power Cleans x 5
Front Squats x 5
AMRAP in 8:00
Power Cleans x 10
Lunges x 10 (es)
AMRAP in 12:00
Power Cleans x 15
Push Press x 15
Friday, August 29, 2014
Wednesday, August 20, 2014
19 AUG 2014
30/30/30/30 x 4 Rounds
Work 30 seconds left/middle/right. Rest 30 seconds between
stations. Rest 1:00 between Rounds
1) Single Leg Deadlift(SLDL) Left / Sumo Deadlift / SLDL Right
2) Press Left / Hand to Hand Swing / Press Right
3) Side Plank Left / Plank / Side Plank Right
4) Bottoms Up Clean Left / Squat / Bottoms Up Clean Right
Work 30 seconds left/middle/right. Rest 30 seconds between
stations. Rest 1:00 between Rounds
1) Single Leg Deadlift(SLDL) Left / Sumo Deadlift / SLDL Right
2) Press Left / Hand to Hand Swing / Press Right
3) Side Plank Left / Plank / Side Plank Right
4) Bottoms Up Clean Left / Squat / Bottoms Up Clean Right
Wednesday, August 13, 2014
5 AUG 2014
4 Rounds 30/30
Press
Barbell Push Up / Barbell Roll Out
Weighted Step Ups
GHD Sit Up / Hip Extension
Single Leg Deadlift
Renegade Row
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