16 FEB 2017

20-15-10-5-10-15-20

Double Clean & Press

Knees to Chest

Hand Release Push Ups

14 FEB 2017

EMOM 12:00

Swings x 10
Goblet Squat x 8
Plank until start of next minute

then

EMOM 18:00

Min 1) Clean & Press x 5 (es)

Min 2) Front Squat x 5 (es)

Min 3) Tactical Lunge x 10

7 FEB 2017

45/15 x 5 Rounds

Suitcase Deadlifts

Plank Jacks

Barbarian Squats

Clean & Press Left

Clean & Press Right

Weighted Step Ups

2 FEB 2017

For Time:

Squats: 80, 64, 48, 32, 24, 16

KB Swing: 40, 32, 24, 16, 12, 8

Ring Rows: 20, 16, 12, 8, 6, 4

C+P (es): 10, 8, 6, 4, 3, 2

First round looks like: 80 squats, 40 KB swings, 20 Ring Rows, 10 C&P
Second: 64 squats, 32 KB swings, 16 Ring Rows, 8 C&P

31 JAN 2017

Ladder Down 10 ----> 1

Racked Front Squat
Push Press
Suitcase Lunge
Rows (es)
Knees to Chest
Barbell Rollouts

26 JAN 2017

3 Rounds

Side Plank x :45 (es)
Russian Twists x 30

21-18-15-12-9-6-3

Overhead Squat (Bar or PVC)
Ring Row
Push Ups
Push Press

24 JAN 2017

3 Rounds

Plank x 1:00
Sit Ups x 25

AMRAP in 20:00

Ascending Ladder 4-8-12-16-20-24....

Rows (es)
Hand Release Swings
Squat Thrusts
Single Leg Deadlifts
Straightleg Sit Ups