40/20 Work/Rest x 4 Rounds each set
Set 1
Windmills
GHD Hip Extensions
Hand to Hand Deadlifts
Set 2
American Swings
Pullover Sit Ups
Weighted Step Ups
Wednesday, March 25, 2015
Tuesday, March 17, 2015
17 MAR 2015
AMRAP in 8 Minutes x 3
As much work as possible in 8 minutes:
8 x Single Leg Deadlifts
8 x Lunges per leg
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Goblet Squats
8 x Push Ups
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Dead Snatches per hand
8 x Ab Mat Sit Ups
As much work as possible in 8 minutes:
8 x Single Leg Deadlifts
8 x Lunges per leg
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Goblet Squats
8 x Push Ups
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Dead Snatches per hand
8 x Ab Mat Sit Ups
Tuesday, March 10, 2015
10 MAR 2015
45/15 x 6 Rounds
Hand Release Swings
Barbarian Squats
Medball Toss Sit Ups
Clean & Press Left
Clean & Press Right
Hand Release Swings
Barbarian Squats
Medball Toss Sit Ups
Clean & Press Left
Clean & Press Right
24 FEB 2015
Ladder Down 10 --->1
Push Press (Barbell or Double KB #95/65)
Front Squat (Same)
Get Up Sit Up
Row (BB or DKB)
Racked Lunge (Same)
Pull Over Sit Up
17 FEB 2015
Partner 6:00 Rounds
Snatch to Lunge x 1/2/3 (es)
Swing x 10 / Hand to Hand Deadlift x 10
Clean & Press x 1/2/3 (es)
Medball Sit Up x 15 / Plank
TGU x 1/1 / Squat x 10
Snatch to Lunge x 1/2/3 (es)
Swing x 10 / Hand to Hand Deadlift x 10
Clean & Press x 1/2/3 (es)
Medball Sit Up x 15 / Plank
TGU x 1/1 / Squat x 10
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