Guest User 9/28/14 Guest User 9/28/14

Mon 9/29

A. 1 squat clean + 2 front squats, 6x1, being a set every 2:00

B1. 1 arm DB row, 3x5-7/arm

B2. KTE, 3x8

AMRAP in 8:00

200 meter run

10 burpees

10 DB thrusters

Guest User 9/25/14 Guest User 9/25/14

Fri 9/26

A. Max out Friday

For time:

15-12-9

Deadlifts (165/225)

CTB pull ups

Guest User 9/24/14 Guest User 9/24/14

A. 1 squat snatch + 1 hang squat snatch, 7x1, begin a set every 2:00

For reps:

:60 wall balls

:60 burpees

:60 box jump overs

:60 rest

Guest User 9/23/14 Guest User 9/23/14

A1. Bench Press, 5x4-6, :30 rest

A2. Power Clean, 5x3 TNG, 2:00 rest

AMRAP in 12:00

300 meter row

15 KB swings

10 goblet squats

Guest User 9/22/14 Guest User 9/22/14

A. Front Squat, build to a heavy double in 15:00

EMOM for 15:00

1st min- 3 man makers

2nd min- 7 TTB

3rd min- 7-10 HSPU

Not for time:

bear crawl down/back x2