Thursday 12/10/15

1.

Push Jerk

15 mins to find a 1rm

2.

3 min max Wall ball shots

3 min max burpees

2 min max wall ball shots

2 min max burpees

1 min max wall ball shots

1 min max burpees

Definitely not Paleo!

Wednesday 12-9-15

1.

20 min amrap

5 Front Squats (115/185) from floor

5 Pull ups

25 Double unders

2.

12 min EMOM

5 toes to bar

5 Good mornings (95/135)

Tuesday 12/8/15

1. 5 rounds 

400 meter run

8 Power Snatches (95/135)

Monday 12-7-15

1.

21 Box Jump overs

21 DIps (ring or bar)

18 Box jJump overs

18 Dips

15Box jumps

15 Dips

12 Box Jumps

12 Dips

9 Box jJumps

9 Dips

6 box Jumps

6 Dips

3 Box Jump overs

3 Dips

Friday 12/4/15

1.

10 min EMOM

3 Back Squats(heavy)

2.

10 min EMOM

3 Hang power cleans (heavy)

3.

10 min EMOM

5 HSPU

Thursday 12/3/15

1.

Deadlift

20 mins to establish

3 rep max

2.

5 rounds

200 meter run

5 forward rolls

Wednesday 12/2/15

1.

4 rounds

4 min amrap

5 Push Press(115/185)

10 Toes to bar

15 burpees over the bar

2 min rest

2.

Pick something you suck at and practice it