Friday 10-30-15

1.

Front Squats

3x5

2.

10 rounds

sled sprints (45/25lb plate on sled)

*rest is the walk back*

Thursday 10/29/15

1.

“Diane”

21-15-9

Deadlifts(225)

Handstand push ups

2.

Muscle up practice

Wednesday 10-28-15

1.

3 rounds

2 rope climbs

20 wall ball shots

200 meter run

2.

NOT FOR TIME

Hang power clean

3x8

(work on regripping after each rep and try to go unbroken)

Tuesday 10/27/15

1.

15 power snatches(95/135)

60 double unders

12 power snatches

40 double unders

9 power snatches

20 double unders

Monday 10-26-15

1.

Back Squat 

20 mins to establish 3rm

2.

10 pull ups-1 push up

9  pull ups - 2 push ups

8 pull ups- 3 push ups

....

....

....

1 pull up- 10 push ups

**3 burpees every minute on the minute**

Friday 10/23/15

1.

Over head Squat

7-7-6-6-5-5-4-4-3-2-1

Thursday 10/22/15

1.

300 meter row

30 jumping airsquats

100 double unders

50 sit ups

200 meter run

50 super man