28 OCT 2014

30/30/20 x 5Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and 
rotate in 20 seconds. 5 Rounds

Pistols L/R
Half Snatch L/R
Weighted Step Ups L/R
3 Point Push Up / Sit Ups
Windmills  L/R

14 OCT 2014

20/20/20 Work/Work/Rest x 6 Rounds

Bottoms Up Cleans
Push Press
Racked Lunge
Weighted Side Planks

30 SEP 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 15 / Elbow Touch Planks x 10
8) Rows x 5 (es) / Lunges x 5 (es)
9) Back Squat x 10 / Push Ups x 10
10) Hand to Hand Swings

23 SEP 2014

6:00 AMRAP per Couplet

1) Swing x 10 / Hand to Hand Deadlift x 10

2) Cleans x 9/9  / Push Ups x 9

3) Hip Extension x 8 / Ab Mat Sit Ups x 8

4) Windmill x 7/7  / Good Morning x 7

5) Snatches x 6/6