24 MAR 2015

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

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

10 MAR 2015

45/15 x 6 Rounds

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

20 JAN 2015

30/30/20 Work/Work/Rest x 4 Rounds

Swings L/R
Clean L/R
Press or Push Press L/R
Racked Lunge L/R
Suitcase Deadlift L/R
Get Up Sit Up L/R

15 JAN 2015

Every 2:00 for 20:00

Clean & Squat x 3/3
Knees to Chest x 8
Push Ups x 10
Heavy Hand to Hand Deadlift x 12