January 2014

AMRAP 20 Minutes: 200m Run 10 Toes to Bar 10 Alt DB Snatch AHAP…

Squat 5 x 3-5 @ 30X1 AMRAP 12 Minutes: 10 Burpees 10 KB Swing…

With a Partner, 7 Rounds Each: 350/300m Row 10 DB Clean and Press Rest…

For 10 Minutes, Practice: Halting Snatch Deadlift + Power Snatch *go as heavy as…

15 Minute AMRAP: 7 Pull Ups 9 Wall Balls 20/14 12 Box Jumps 24/20…

3 Rounds: Max HS Hold Belly Facing Wall Max L-Sit on parallettes (scale to…

Push Press 5-5-5-5-5 7 Rounds: 200m Run 7 Ring Push ups 10 Air Squats…

AMRAP 15 Min: 5 Deadlift 135/95 10 Pull Up 15 AbMat Sit Up Sunday…

Overhead Squat 3-3-3-3-3 @ 3111 3 Rounds: 20 Wall Ball 20/14 400m Run It’s…

For Time: 1000m Row 15 KB Swing 53/35 100ft Bear Crawl 15 KB Swing…

15 Minutes To Find Max Power Clean 7 Minute AMRAP 3 Power Clean 95/65…

Rest Day Some of you who have been around will remember Greg “The Wild…

Take Turns With a Partner, 8 Rounds Each 200/150m Row 6 Alt DB Snatch…

Push Jerk 2-2-2-2-2-2-2 4 Rounds For Max Reps: 1 Min Shoulder to Overhead 95/65…

Front Squats 5 sets of 3-5 Reps @ 32X1 10-9-8-7-6-5-4-3-2-1 of: KB Swing 53/35…

20sec on/10 off Tabata 8x each then rotate: Rope Slams Box Jump Toes to…