Month: February 2014

Sprint Dips TRX Row Rope Slam Seated Bicep Curl Hip Band Walk Plank Hops SSJ Alt. Med Ball Push Up Rower Fingers to Toes  

Skill: Squat Clean Practice:  10 Min EMOM  3 Squat Cleans    2 Min Rest   Each round will begin with 4 minutes on the clock

For Time 7 Thrusters (115/75) 7 KB Swings (70/45) 7 Slam Balls (30/20) 7 Crunch to Press with slam ball 7 Left Leg Front Rack

Skill: Bentover Row 10 Min EMOM (0-9 min) Even Min:  8 Bentover Rows (135/95) Odd Min: 8 Bar Over Burpees   3 min rest  

For Time  25 Clean and Jerks (135/95) 50 Toes to Bar (mod: full crunch) 75 Wall Balls (20/14) 100 Box Jumps (20″) 75 Wall Ball

For Time 25 minute cap 20 Snatches (95/65) 40 Double Unders 30 V-ups 15 Snatches (115/75) 30 Double Unders 30 V-ups 10 Snatches (135/85) 20

Sled Push  Side Plank  Rope Slam  Wall Sit Iron Cross Farmer’s Walk  Tire Flip  TRX Row  Shoot Through  Sumo Squat  Rower  Wall Walks* *5:30am/3:45 only

For Time 100 Single Jump Ropes 50 1-Arm Dumbbell Press (50/30) Alt every 5 reps 100 Singles 50 Full Crunches 100 Singles 50 1-Arm Dumbbell

Round 1: You will be at each exercise for 3 minutes…1 min rest to move to your next exercise 3 minute rest in between rounds 

Skill: Deadlift Complete the following FOR TIME: 10 Deadlifts (225/155) then 3 rounds of: 12 Pull Ups 21 KB Swings (70/45) then 10 Deadlifts (225/155)