25 FEB 2016

EMOM for 10:00

Dead Clean & Press 6 Left / 6 Right

Rest 2:00

EMOM for 10:00

Unilateral Squat 7 Left / 7 Right

Rest 2:00

EMOM for 10:00

Snatch 8 Left / 8 Right

23 FEB 2016

40/20 Work/Rest x 6 Rounds

Weighted Step Ups

Inchworm Push Ups

Highpull to Squat

Ring Rows

Medball Situps

18 Feb 2016

21-15-9

Hand to Hand Deadlift / Pull Over Sit Up

18-16-14

Hand to hand Swing / Alternating Snatch

15-10-5

Overhead Lunge / Push Up

12-6-3

Burpee / Goblet Squat

16 FEB 2016

As many rounds as possible in 9:00

10 x Thrusters, Right
10 x 2-handed Swings
10 x Thrusters, Left
10 x 2-handed Swings

Rest 2 minute

AMRAP 8:00

10 x 1-Arm Row, Right
10 x Swing Catch Squat
10 x 1-Arm Row, Left
10 x Swing Catch Squat

Rest 2 minutes

AMRAP 7:00

10 x Clean, Right
10 x Squats
10 x Clean, Left
10 x Squats

9 FEB 2016

Work one minute each exercise, switching sides every 30 seconds. 
Rest 1 minute between rounds.


Swings
Swings, Cleans
Swings, Cleans, Presses
Swings, Cleans, Presses, Squats
Swings, Cleans, Presses, Squats, Lunges
Swings, Cleans, Presses, Squats, Lunges, Figure 8 to Hold

4 FEB 2016

Ladder Down 10-1

Pick a partner, rest while they work
Barbell or Double KBs, scale as needed

Push Press
Front Squat
Overhead or Racked Lunge
Upright Row
Deadlifts
V Ups

2 FEB 2016

30/30/30/30 x 4 Rounds

Work :30 each exercise, rest :30 between set
Rest 1:00 between rounds

Cleans Left / Goblet Squat / Cleans Right

Press Left / Tactical Lunge / Press Right

Plank Left / Push Up / Plank Right

Single Leg Deadlift Left / Sumo Deadlift / SLDL Right

26 JAN 2016

Work 2:30 / Rest 1:00 x 2

As many sets of each couplet as possible in 2:30. 
Rest 1:00 between each couplet.
Repeat the entire workout twice.

Swings x 5 / Goblet Squat x 5

Get Up Sit Up x 5 / Russian Twist x 10

Press x 5 (es) / Racked Lunge x 5 (es)

Dead Cleans x 5 (es) / Rows x 5 (es)