Friday 8/01/14

21-15-9 reps, for time of: Thruster 95/65 Toes to Bar Row (calories)

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Thursday 7/31/14

Power Clean 6 Sets of 2 reps starting at 80% -then- Max Unbroken set of Power clean at 135/95 Bench Press 6 Sets of 2 reps starting at 80% Last set is a burn out set

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Tuesday 7/29/14

Front Squat 5 sets of 3 reps Starting at 80% Push Press 5 sets of 3 reps Starting at 80% Increase weight as needed.

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Monday 7/28/14

“Filthy 50″ For time: 50 Box jump, 24/20” 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35# 50 Back extensions 50 Wall ball shots, 20/14# 50 Burpees 50 Double unders

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Friday 7/25/14

“Elizabeth” 21-15-9 reps, for time of: Clean 135/95 Ring Dip

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Thursday 7/24/14

Overhead Squat 3/3/3/3/3 -then- 10 Minute Amrap with increasing reps: 1 Hang Squat Snatch 135/95 1 Muscle up 2 Hang Squat Snatch 135/95 2 Muscle up 3 Hang Squat Snatch 135/95 3 Muscle up 4… 4…

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