June 13, 2014

WU: 4 min cap

5 rounds

7 burpees, 7 high knees, 7 buttkickers, 7 situps

SC: Power Snatch 28 min

10 min to find 1RM

18 min

2x4 85%

3x6 70%

3x10 60%

MC: 15 min cap

Lunge 200m

2 rounds

50 push press (45/35)

50 doubleunders

June 10, 2014

WU: 3 min

10 Tuck Jumps, 10 Soldier Kicks, 10 side lunges, 10 inchworms, 10 Pass throughs

SC: Deadlift 28 min

10 min to find 1RM

18 min

2x3 @ 85%

3x5 @ 75%

2x10 @ 60%

MC:  17 min

EMOM 

5 kb swings (53/35)

5 rounds 

15 box jumps

10 pullups

June 6, 2014

WU: 5 min

2 rounds

50 Jumping jacks

20 Soldier kicks

10 Squats

SC: 29 min cap

10x10 Back Squats

65% 1RM

MC:

12 min AMRAP

Card workout!

June 5, 2014

WU: 5 min

10 Pass throughs

10 side lunges

10 inchworms

SC: 18 min cap

Snatch 65% 5 reps

70% 5 Reps

75% 4 Reps

80% 4 Reps

85% 3 Reps

3 Rep Max

Snatch Pull

90% 2x3

95% 2x2

MC:

15 min

5 rounds

Sprint 200 m

10 HSPU

10 min AMRAP

10 steps in handstand

10 jumping squats

June 3rd, 2014

WU: 4 min

3 Rounds
20 DB Unders, 20 Pass Throughs

SC: 20 min cap

Power Clean
70% 5 reps
80% 4 reps
3 Rep Max

Power Jerk
60% 5 reps
70% 4 Reps
3 Rep Max

Push Press
70% 5 reps
80% 4 reps
3 Rep Max

MC: 17 min cap

3 rounds

(53#/35#)
10 Kb Pistols
15 SDHP
20 Front Squats

2 rounds

30 Slams
20 PushUps

June 2, 2014

WU: 3 min cap

20 squats

15 jumping jacks

10 soldier kicks

5 tuck jumps

SC: 15 min cap

Clean 3x5 85% 1RM

Power Clean

3x6 85% 1RM

Clean Pull 3x4 110% 1RM

MC: 32 min cap

Morrison
50-40-30-20-10x reps
Wall ball shots (20#)
Box jump (24 inch)
KB swings (53#)