Month: February 2014

Skill: Clean and Jerk Part 1: 12 Min Clean and Jerk Ladder Every 90 seconds perform one clean and jerk.  Add weight to the bar

Bear Crawl Superman TRX Row Rope Slam Curl to Press SSJ Banded Lat Pulldown Burpees Side Plank KB Step Ups Rower V Ups 1x @

Skill:  Deadlift  For Time: 40 Burpees 20 Deadlifts (135/95) 30 Burpees  20 Deadlifts (185/135) 20 Burpees  20 Deadlifts (225/165) 10 Burpees Done!   Every 3rd

7 Rounds total 1 Min rest in between rounds   Start every round with 3 minutes on the clock and perform: 10 Toes to Bar 

Skill:  Banded KB Swing  EMOM for 18 minutes 1st Min – 5 Snatches (no RX weight) 2nd Min – 15 Banded KB Swings (45 purple/30

12 Min AMRAP  8 Plate Burpees 12 Wall Balls (20/14) 16 Weighted Jump Ropes   3 Min Rest    4RFT  20 Weighted Crunches (45/25) 20

Skill: Slam Ball 6RFT Race 8 SDHP (115/75) 10 Front Squat (115/75) 12 Box Jumps (24/20)   You will be racing against your partner to

Sled Push Knee to Ball G2O TRX Row Rope Slam D. Incline Row Hip Band Walk Squat Jump Shoot Throughs Rower Russian Twist 20:20 (1x)

EMOM – 3 Deadlifts – 10 minutes 4RFT 10 Push Presses (135/95) 20 C2D Push Ups 30  Weighted Jump Ropes 20 V-Ups 10 Alt Front

With 5 minutes on the clock: 30 Air Squats 20 OHL (45/25) 1 for 1 10 Knees to Elbows With the remaining time on the