Tues. 2/2/16
21-15-9 Deadlifts @ 185/138 Tri. Run 15-12-9 Hang Power Cleans @ 135/103 200m Row 12-9-6 OHS @ 115/88 25 DU – 2:1 singles + 5 Burpees Choose Your Weights Wisely.
Mon. 2/1/16
Power Cleans – T&G 5×3 Bear Complex – Power Clean + Front Squat + Push Press/STO + Back Squat + Push Press/STO Perform the above cycle 7 times, without dropping or letting go of the bar, for 5 rounds. You may drop the bar ONLY when you have completed 7 cycles. Rest as needed between […]
Fri. 1/28/16
Warm Up Tri. Run 20 Sit Ups 10 Hollow Rocks 10 Supermans 20 V-Ups 1min Plank Hold Push Press – Build To Heavy 3 Reps 4 Rounds 2 MU 6 Thrusters @ 135/103 10 Burpees Over Bar MU Sub – 3 Chin Up + 3 Dips per MU
Th. 1/28/16
Arnold Press – 4×12 – T-A-T-A Back Squats – Build to Heavy 5reps 12min AMRAP 5 C2B Pull Ups 15 FR FS Lunges @ 45/33 25 Dubs – 2:1 Singles + 5 Burpees
