Friday, January 31, 2014

For time:

10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10
Overhead squats @ 95/65#

Thursday January 30, 2014

"Grace"

30 Power Clean and Jerks for time (135/95)

Wednesday, January 29, 2014

10 deadlifts @ 185/275#
400 meter run
8 DL
400m run
6 DL
400m run
4 DL
400m run
2 DL

Tuesday, January 28, 2014

In front of a clock set for 15 minutes:
1 minute of Air Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions (super mans)
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

Monday, January 27, 2014

AMRAP in 10 minutes

7 front squats @ 185/135#
7 bar facing burpees

*no racks allowed, power clean the bar to start your front squats

Friday, January 24, 2014

21-15-9

Kettle bell swings @ 53/35#
Burpee box jumps @ 24/20"
Goblet squats (use the same kettle bell)

Thursday, January 23, 2014

AMRAP in 12 minutes

50 double unders
30 overhead walking lunges (45/25#) (15 each leg)
10 toes to bar