Wednesday 8-12-15

1.

3 rounds

400 meter run

10 shoulders to overhead(95/135)

20 pullups

-rest 5 minutes

2.

2 min test

Max double unders in 2 minutes

Tuesday 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)

(20 min cap)

Monday 8-10-15

1.

for time:

7 minutes to accumulate max time in the top of a plank (top of a push up)

2.

5 rounds for time:

every 5 minutes, run 400 meters

--score is time spent running**

* you have  3+ minutes for recovery here, so take advantage of it and push each sprint to threshold pace.

Friday 8-7-15

1. SNATCH: work up to a heavy single.  you get 3 misses.  after 3 misses move on to cj.

2. CLEAN AND JERK: work up to a heavy single.  you get 3 misses.  after 3 misses….CALL IT A DAY.

(You will have 5 minutes to warm up before the snatches. After the warm up time is over, The 3 miss rules are in effect. Play by the rules:)

***score is total of your best lift for both lifts**

Thursday 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

Tuesday 8/4/15

1.

20 mins to establish 1RM

Front squat

2.

"Grace"

30 reps for time 

Clean (power or squat)

and jerk

Monday 8-3-15

1.

DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

Men use 155 lb., women use 105 lb.

2.

For time

100 ft walking lunges 

Then

100ft backwards walking lunge