Monthly Archives: August 2014

Friday 8/15/14 EMOM (20 minute) Even 4 thruster (135/95) 6 burpee Odd: 11 Deadlift (135/95)  7 box jump (30/24) **last done 8/8/13**

Thursday 8/14/14 3rds: 20 hang squat snatch (75/55) 20 GHD sit-ups 400m run

Wednesday 8/13/14 Strength: 6x2 Back squat with 2sec pause at bottom (15 min cap) 10 to 1 Push press (115/75) 1 to 10 Kb swings (70/55)

Tuesday 9/12/14 400m run 5 pull up 50 sit-up 10 pull up 50 burpee lunge 15 pull up 50 sit up 20 pull up 400m run * Burpee lunge =…

**Max rounds in 3 minutes of** 3 power cleans (135/95) 6 Push-ups 9 Wallball (20/14) **Rest 1 minute. Repeat for a total of 5 cycles** Post rounds completed for each…

Friday 8/8/14 2000m Row 100 Sit-ups 200 Double-unders

Thursday 8/7/14 8 min to find 1RM power clean    Then Grace 30 clean and jerks (135/95)     **have a plan because when the time cap is up you…

Tuesday 8/5/14 2 handstand push-ups 40 foot sled push (170/130) 4 handstand push-ups 40 foot sled push 6 handstand push-ups 40 foot sled push 8 handstand push-ups 40 foot sled…