9-1-15

1.

with a partner

AMRAP 20 Minutes

10 Push Press 

10 Swings 

10 Box Jumps 

*One person does a round, then the next person does a round. Keep alternating back and forth for 20 minutes

2.

Work on goal!

7-28-15

1.

“Helen”

3 rounds for time:

400 meter run

21 kettlebell swings (1.5 pood)

12 pull-ups

2.

Squat cleans

3x3 @ 70%

3x3 @ 75%

4x3 @ 80%

*as always, perfect technique is our goal. Smooth is fast*

8-25-15

1.

4 x 500 Meter Row

Rest as needed between efforts

**Worst time is your score**

Work on your goal!!!

8-20-15

1.

1 PowerClean

50 sit ups

2 cleans

40 sit ups

3 cleans

30 sit ups

4 cleans

20 sit ups

5 cleans

10 sit ups

-Rest 7 minutes-

2.

100 hand release Push ups for time

8-18-15

1.10 min emom

3 Hang power Clean and jerks( as heavy as possible with no misses (singles are allowed) 

2.

4 rounds

20 plate ground to overhead

15 box jumps (step ups)

10 toes to bar (sit ups)

8-13-15

1. 10 min

Warm up/ agilities/ run 400 m

2. 15 min

Skill work (work on that goal)

3. Remainder of time

10-9-8-7-6-5-4-3-2-1 burpees

1-2-3-4-5-6-7-8-9-10 KB swings

8-11-15

1.

Push Press

20 minutes to establish 1rm

2.

5 rounds

5 forward rolls

7 wall walks

20 foot broad jump(3 burpees every 4 jumps)

8-6-15

1

Deadlift

20 mins to establish 5 rm

2.

Complete as many rounds as possible in 20 minutes of:

10 burpee pull ups

20 Good mornings holding a dumb bell(15/45)

30 squats

60 seconds of handstand hold

8-4-15