(248) 860-2898

1/22/13

1/22/13
Strength

1-1-1-1-1-1-1 Deadlift

Conditioning

10-8-6-4-2 Deadlift 275/185#

50-40-30-20-10 HR Push ups

1/21/12

Strength

1-1-1-1-1-1-1 Front Squats

Conditioning

100 Double Unders

30 Pull-ups

30 Front Squats 135/95#

30 Pull-ups

100 Double Unders

1/19/12

1/19/12
Partner Workout

Buy-in: 100 Wall Balls

AMRAP #1 (7 min)

Max # pull-ups

5 Snatch (115/75#)

-Rest 3 min-

AMRAP #2 (7 min)

Max # Air Squats

5 Thrusters (135/95#)

-Rest 3 min-

AMRAP #3 (7 min)

Max # KB Swings (53/35#)

5 Cleans (155/115#)

Cash-out: 100 Partner MB Sit-ups

1/18/12

1/18/12
Strength

3-3-3-3-3 Front Squats

Conditioning

2 min. ME Cal Row

-no rest-

8 min. AMRAP:

8 Ring Dips

12 Over the box jumps

-no rest-

2 min. ME Double Unders

1/17/12

1/17/12
Strength

3-3-3-3-3 Deadlift

Conditioning

30 Handstand push-ups

40 Pull-ups

50 KB Swings 53/35#

60 Sit-ups

70 Burpees

1/16/12

1/16/12
1-1-1-1-1-1-1 Split Jerk

5 Rounds For Time:

10 T2B

10 Hang Power Cleans 135/95#

10 Wall Balls

1/15/13

1/15/13
Strength

3-3-3-3-3 Back Squat

21-15-9

Deadlift 225/155#

Burpees

Sit-Ups

1/14/13

1/14/13
Strength

3-3-3-3-3 Overhead Squat

Conditioning

5 Rounds of:

AMRAP 3:

3 Power Snatches 135/95#

6 HR Push Ups

9 Air Squats

*1 min rest between rounds