Tuesday, September 16, 2014

15Sept14

Mon
front squats
kb swings x10, box jumps x10, 10rft

Tues
powerclean & jerks 6,6,6,6,6
pushups x10, situps x10, 15rft

Wed
pullups, banded or strict, 5sets, me
bear complex, 4,4,4,4,4, two min rest between rounds
*powerclean, front squat, pushpress, backsquat, pushpress

Thur
500 1unders
row @500m, airsquats x50, hanging knee raises x50, row @500m

Fri
guns and buns
farmers carry, end of street and back twice

Monday, September 8, 2014

08Sept14

Monday

skill/strength- squats 12 to 4
wod- box jumps x10, pushups x 5, 1under x50, pushpress x5, 10rft

Tuesday

skill/strength- powerclean 5,5,5,5,5
wod- abmat situps x50, airsquats x50, 5rft

Wednesday

skill/strength- pullups, banded or strict, 5 sets, me
wod- deadlifts x10, walking lunges x10, 10rft

Thursday

skill/strength- row @500m me
wod- airdyne @5minutes me

Friday

skill/strength- dips, chinups,
wod- pushups x5, situps x10, airsquats x15, 20min amrap