6 Rounds 45/15
H2H Sumo Deadlift
Knees to Chest
Racked Lunge
Supine Row or Ring Rows
Press
Wednesday, September 30, 2015
22 SEP 2015
AMRAP in 3:00 each Couplet x 2 Rounds
Snatch (es) x 5
Windmill (es) x 5
Weighted Step Ups x 10
Ball Slams
Ab Mat Sit Ups x 10
Overhead Lunge x 10
Clean & Press (es) x 5
Row (es) x 5
8 SEP 2015
6 Rounds 20/20/20
KB Clean & Press L/R
KB Racked Front Squat L/R
Single Leg Deadlift L/R
Half Get Up L/R
KB Clean & Press L/R
KB Racked Front Squat L/R
Single Leg Deadlift L/R
Half Get Up L/R
1 SEP 2015
As many rounds as possible in 7 minutes:
10 x Thrusters, Right
10 x 1 Arm Swings Right
10 x Thrusters, Left
10 x 1 Arm Swings Left
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 Lunge, Right
10 x Clean, Left
10 x Lunge, Left
25 AUG 2015
Partner AMRAP in 6:00
Highpull to Squat 1/2/3/4/5
Medball Sit-up x 15 / Plank Hold
2 Hand Swing 5/10/15
Clean & Press 1/2/3 (es)
Highpull to Squat 1/2/3/4/5
Medball Sit-up x 15 / Plank Hold
2 Hand Swing 5/10/15
Clean & Press 1/2/3 (es)
18 AUG 2015
5 Rounds of 3:00 Work / 1:00 Rest
Double Clean to Front Squat x 3
Push Up X 6
Heavy 2 Hand Swing x 9
Double Clean to Front Squat x 3
Push Up X 6
Heavy 2 Hand Swing x 9
11 AUG 2015
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
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
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