10/7/16
Bench Press 5×3 3 rounds 200m run 20 curls (25/55) 20 hand release push ups
10/6/16
Push press & Jerk 5 sets 2 push press+4 Jerks ACROSS 15 min amrap “Ladder x2” 2 Hang Squat Clean 95/135 2 Burpees 4 4
10/5/16
5 rounds 5 kb swings (62/35) (72/45) 7HSPUS 10 Box Jumps (20/24) (24/30)
10/4/16
Power clean 6×2 across Deadlift 6×2 across For Time: 400m run 30 powercleans (135/95) (155/135) 30 Pull ups 400m run
10/3/16
5×3 Front Rack Lunge & Lunge then Sh to OH (ACROSS) 3-7-3 1 complex (Lunge Lunge SH to OH) 15 front squats (135/95) (RX+155/115)
10/1/16
30 CTB PU 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans (135/95) 400m Run 30 CTB PU
9/30/16
Bench press 4×15 EMOM 5mins 3 tap abs until :45 5-1 Man makers (35/55) :30 sec plank 20 sit ups
9/29/16
15 minute AMRAP 2 MUPS or BMUPS (mod: 5 Burpees or 5 pull-ups no band) 12 bx jumps 22 push ups 32 air squats
9/28/16
2 rounds 400m run 9 deadlifts (325/225)
9/27/16
Work up to 5 heavy squats then take 70% and do 6 EMOM (5 reps) 100-80-60-40-20 Double Unders 24-21-15-9-3 Snatches