(248) 860-2898

2/16/13

2/16/13
Partner Workout

6 Rounds (Alternate complete rounds)

10 Hang Clean (185/105)

20 Wall Balls

30 Sit Ups

40 Pistols

50 Pull Ups

2/15/13

2/15/13
Close Grip Bench Press

3 reps EMOTM x 10

– Then –

3 rounds for time:

25 one armed KB snatch – Right (1.5/1)

25 one armed KB snatch – Left

25 pushups

2/14/13

2/14/13
7×2 Squat Clean + 1 Push Jerk

* The 1 Push Jerk should be performed after the 2nd Clean

— Then –

AMRAP 12 minutes

5 Clean & Jerk (135/95)

10 Box jumps

15 Air squats

2/13/13

2/13/13
7 rounds:

Start a new round every 5 min

*Max Effort

20 calorie row

15 burpees

10 thrusters (115/75)

2/12/13

2/12/13
Hang Power Snatch

2 reps EMOTM x 10

– Then –

21-15-9

Back squat (155/115)

Toes to bar

2/11/13

2/11/13
Front Squat

3 reps EMOTM x 10 @ 70% of 1RM

– Then –

5 Rounds

7 Deadlift (315/225)

14 Kettlebell swings (70/53)

21 Pushups

2/9/13

2/9/13
With a partner- both working at the same time

AMRAP 12 Min:

20 Cal Row

Max Rep Push-Ups

-Rest 3 Min-

AMRAP 12 Min:

20 Burpees

Max Rep Clean and Jerk 185/105#

-Rest 3 Min-

AMRAP 12 Min:

20 KB Swing 70/55#

Max Rep Sit-Ups

2/8/13

2/8/13
Split jerk 2-2-2, rest 2 min

10 min AMRAP of HSPU

-then-

10 rounds for time:

5 toes to bar

10 Wall Balls

5 Pull-ups

10 hang squat clean 95/65#

2/7/13

2/7/13
Pause above knee Power Clean: 2-2-2-2-2, rest 3 min

Power Snatch: 10 min to build up to heavy single

-then-

10-8-6-4-2

Power clean 185/115#

Bar facing burpees

2/6/13

2/6/13
Weighted Pull-ups 3×3; rest 2 min

Bent over barbell rows 5×3; rest 2 min

-then-

For time:

30 front squat 115/85#

10 CTB Pull-ups

20 front squat

20 CTB Pull-ups

10 front squat

30 CTB Pull-ups