10 MAY 2016

6 Rounds for Time

KB Deadlift x 6

1 Arm Swing x 6

Long Cycle Clean x 6

Unilateral Squat x 6

Push Press x 6

Get Up Sit Up x 6

Switch hands and repeat

5 MAY 2016

4 Rounds

Half Snatch x 12/12
Split Squat x 12/12
Push Press x 12/12
Lunges x 12/12
Swings x 24

3 MAY 2016

EMOM for 15:00
Clean + Front Squat + Front Squat + Lunge L + Lunge R x 3

Then

11 Minute AMRAP:
Ascending Ladder 3, 6, 9, 12, 15, 18 and so on….. of the following movements:
Swing - Catch - Squat
Lateral Leap
Pull Over Sit Up

28 APR 2016

For Time:

Squats:  80-64-48-32-16

Swings: 40-32-24-16-8

Overhead Lunge: 20-16-12-8-4

Clean & Press (es): 10-8-6-4-2

Burpee: 5-4-3-2-1

Round one would look like this: 80 Squats, 40 Swings, 20 OH Lunges, 10 C&Ps, 5 Burpees

26 APR 2016

Every 2:00 for 20:00

Double Cleans x 9
Front Squat x 7
Push Press x 5

21 APR 2016

Ladder Down 10 -> 1

Push Press
Front Squat
Racked Lunge
Rows
Snatch Grip Deadlifts
Roll Outs

19 APR 2016

30/30/30/30 x 4 Rounds
Work 30 seconds each exercise, rest 30 seconds between sets, 1:30 between rounds

Cleans L/Goblet Squat/Cleans R

Push Ups/Plank/Mountain Climbers

SLDL R/Suitcase Deadlift/SLDL L

Swing R/American Swings/Swings L

14 APR 2016

20-15-9-3-9-15-21

Power Cleans
V Ups
Hand Release Push Ups