Monthly Archives: July 2014

Thursday 7/31/14 5 rds: 200m row 6 Thruster (135/95) 2 rope climbs

  Wednesday 7/30/14 10 minute AMRAP: 5 Deadlift (155/105) 5 Wall ball (20/14) 5 pull up **rest 2 minutes** 2 minute max muscle up   **scale muscle up as needed**

Tuesday 7/29/14 400m run 10 to 1 Hang snatch (75/45) 1 to 10 Jumping pull up 400m run

Monday 7/28/14 "Core Killer" 21-15-9 Overhead squat (75/45) Abmat sit-up 15-12-9 Overhead squat (95/65) Toe to bar 12-9-6 Overhead squat (115/95) GHD sit up

Friday 7/25/14 100m run 100 push up 100m run 80 sit up 100m run 60 jump touches 100m run 40 squats 100m run 30 toe to bar 100m run 20…

Thursday 7/24/14 3 rounds 21 dead lifts (155/105) 15 pullups   9 front squat

Wednesday 7/23/14 200m run 20 kb swings (45/25) 10 handstand push up 400m run 20 sumo high pull 10 handstand push up 400m run 20 one arm snatch (45/25) 10…

Tuesday 7/22/14 6 rounds 5 clean and jerk (155/105) 20 double unders

Monday 7/21/14    5 rounds: Push press hold-15 seconds (75/55) Push press- Max reps Ring row hold up position-15 sec Ring rows – Max reps Hold Top of Ring Dip…

Friday 7/18/14 12 min AMRAP: 3 push press (135/95) 6 pistols 3 wall climbs