Tuesday October 14th 2014

A)Find a 1RM (RE2:30/7R)
BB Snatch

B)RE90sec/6R
Snatch Grip High Pull x 4

C)6/200m Row Sprints (1min rest)

ALT Workout
A)RE2:30/7R (Build up to your heaviest weight)
KB Snatch from floor x 3/sd

B)RE90sec/6R
KB Single Arm Swings x 8/sd

C)6/200m Row Sprints (1min rest)

Monday October 13th 2014

We are closed. See you all tomorrow.

Friday October 10th 2014

A)EMOM/10R (slowly build up in weight to your max)

BB Squat Clean/BB Push Jerk

B)Find a 3RM

BB Back Squat

C)Find a 3RM

BB Split Jerk or practice your handstand push ups

Thursday October 9th 2014

A)6 Sets
Ring Dips via MU x Max Reps
or Ring Push Ups x Max Reps

B)6 Sets
Split Squats x 8/sd

C)Row 2000m For Time

Wednesday October 8th 2014

A)RE90sec/10R (Start light and increase by 5-10lbs every set for 10 sets)

BB Snatch/Snatch Balance/OHS x 1.1.1

B)Annie (50/40/30/20/10 For Time)

Sit Ups

Double Unders

Tuesday October 7th 2014

A)Do a round every 2min/8R
2 KB Cleans
2 KB Thrusters
2 KB Front Squats
Finish all movements on one side then move on to the other side.

B)3min AMRAP
20 ALT Single Arm Swings
20 KB Prone Drags
90sec rest
3 cycles

C) Core Bonus!  :)

Monday September 6th 2014

A)Find a 4RM
BB Chest Press

B)15min AMRAP
5/3 Clapping Push Ups
10 Box Jumps 24/20
15 BB DL 135/95

Friday October 3rd 2014

A)6 Sets
Kipping Handstand Shoulder Press Practice

B)20min AMRAP
10 Cal Air Bike
10 Wall Ball 20/14
10 SDHP 95/65

Thursday October 2nd 2014

A)8 Sets
Hang Squat Snatch x 2

B)7 Sets
Stiff Leg Deadlifts x 6

C)Core

Wednesday October 1st 2014

A)6 Sets

Dead Hang Weighted Pull Ups x 4

B)3min AMRAP
5 Push Press 115/65
10 Box Jumps 24/20
15 Sit Ups
90sec Rest
4 Cycles

Coaches Notes: Compare with July 15th 2014.