Thursday, April 16, 2015

April 17

5 x 2 Clean + 1 Jerk
3 x 5 Clean Pull w/ 5s Descent
2 x 10-20 GHD Sit Up

Wednesday, April 15, 2015

April 16

Strength
5 x Double Broad Jump
(1st at 50% and 2nd at 100%)

MetCon
10:00 AMRAP
200m Run
15 Pull Up

Tuesday, April 14, 2015

April 15

Strength
5 x 1 Pause Jerk

MetCon
3 Sets of:
7 Clean & Jerk (Heavy as Possible)
9 Burpee
1:1 Work:Rest

Monday, April 13, 2015

April 14

Strength
4 x 2 Back Squat

MetCon
3 Rounds of 1:00 min Stations:
L-Sit
Russian KB Swing
Sit Up
Air Squat

April 14

Strength
1 Rep Max - Pull Up

MetCon
"Jack"
20:00 AMRAP
10 Push Press (115#/75#)
10 KB Swing
10 Box Jump

Thursday, April 9, 2015

April 10

5 x 1 Hang Snatch + 1 OHS
3 x 4 Back Squat
3 x 10-15 GHD Sit Up

Wednesday, April 8, 2015

April 9

Strength
A1. 3 x ME Ring Push Up
A2. 3 x 20 Hip Ext

MetCon
7 Rounds of:
7 Burpee
7 Box Jump