25 NOV 2014

4 Rounds of 1:00/:20  Work/Rest

Double Cleans
Weighted Step Ups
Good Mornings
Ball Slams
GHD Sit Ups
Sumo Deadlifts

18 NOV 2014

As many rounds as possible in 7 minutes:

10 x Thrusters, Right

10 x 2-handed Swings

10 x Thrusters, Left

10 x 2-handed Swings

Rest 2 minute

AMRAP 7:00

10 x 1-Arm Row, Right

10 x Burpees

10 x 1-Arm Row, Left

10 x Burpees

Rest 2 minutes

AMRAP 7:00

10 x Clean, Right

10 x Squats

10 x Clean, Left

10 x Squats

11 NOV 2014

Bear Complex

Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk


For each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position.

4 NOV 2014

4 Rounds

Snatch x 12/12
Unilateral Squat x 12/12
Deadlifts (75% BW) x 12
Push Press x 12/12
Hand to Hand Swings x 24