(248) 860-2898

1/29/12

1/29/12
Snatch Complex

Power Snatch + Hang Squat Snatch + Squat Snatch – work up to a heavy set

-then-

5 RFT:

15 Thrusters 75/55#

12 T2B

9 Box Jumps

1/28/12

1/28/12
Strength

1-1-1-1-1-1-1 (3 Position) Squat Clean

Conditioning

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 155/115#

Burpees

1/26/12

1/26/12
Partner workout, 50 reps of each movement

For time:

Wall balls 20/14#

Sit-ups

Air squat

Push-ups

Sumo deadlift high pull, 95/65#

Double-unders

Thrusters, 95/65#

Pull-ups

Overhead squat, 95/65#

KB swings 53/35#

Push press, 95/65#

Ring Dips

Clean, 135/95#

Burpees

Back squat, 135/95#

Split Jumps

Front squat, 135/95#

Toes to Bar

Deadlift 185/135#

1/25/12

1/25/12
Strength

1-1-1-1-1-1-1 Back Squat

Conditioning

“Grace”

30 Clean and Jerk 135/95#

1/24/12

1/24/12
Strength

1-1-1-1-1-1-1 Overhead Squat

Conditioning

5 Rounds For Time:

12 Push Presses (115,75)

200 Meter Row

8 Squat Snaches (115,75)

1/23/12

1/23/12
OTM x 12

ODD: 3 Weighted Pull-ups

Even: 5 Wall Walks

-then-

21-15-9

Pistols

T2B

Box Jumps 24/20″

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