31 Jan 13 Fran and 2 km Row

Fran

21-15-9

Thrusters 95/65
Pullups


Rest 5 minutes

2km Row

26 Jan 13 Box Squats and more....

Box Squats
10x3 banded with Red Band at 65% 1 RM
Gym Max Effort Day

2 min ea Max Effort (2 min rest in between)

Muscle Ups (sub pullups)

pushups

Abmat situps

1 mile run

25 Jan 13 Deadlift, Box Jump, Run

15 minutes Muscle-Up practice.
-then-
5 rounds of:
5 Deadlifts @ 225/150#
10 Box Jumps
Run 200m

Rest one minute between rounds

24 JAN 13 Doubles and some stuff, but not double stuff

100 Double Unders
Then

5 Rounds for Time
15 Kettlebell Swings
10 Burpees
10 KB Snatches ea Arm
10 Jump Squats
100m Run

Then 100 Doubles

23 Jan 13 10 Min AMRAP

 15 minutes Snatch practice.


10 minute AMRAP of:
30 Double-Unders
15 Hang Power Snatches 75/55#

22 Jan 13 Back Squats and some Max Efforts....

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.

3 rounds for total reps of:
2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps
-rest 1 minute

21 Jan 13 It's a Chipper

12 minutes to establish a 1RM Clean & Jerk (squat and split).
---
For time:
20 HSPU
30T2B
20 Thrusters 135/95#
30 KBS 32/24kg
20 Push Jerks 135/95#
5 Rope Climbs