Tuesday – 8/31/10
Squat Clean – 3×5
.
MetCon: AMRAP – 10 Min
5 HSPU
10 Wall Balls
20 Double Unders
.
Post Squat Clean loads and MetCon time to comments…
Monday – 8/23/10
Back Squat – 5×5
.
MetCon:
AMRAP – 5 Min
5 Hang Squat Clean Thruster, 135/95lb
10 K2E
(rest 5 Min)
AMRAP – 5 Min
8 Burpees
16 KB Swings, 24/16kg
.
Post Back Squat loads and MetCon scores to comments…
Friday – 7/30/10
Happy Birthday Ryan!
AMRAP – 5 Min
7 Push Ups
12 KB Swings, 24/16kg
.
AMRAP – 5 Min
7 Power cleans, 115/75lb
12 Sit Ups
.
AMRAP – 5 Min
7 Shoulder-to-Overhead, 40/25lb DB’s
12 Squats, 40/25lb DB’s
.
AMRAP (calories) – 5 Min
Row
.
(1 Min Rest between workouts)
.
Post total reps completed to comments…
Monday – 7/26/10
Power Clean – 5×3
.
MetCon: AMRAP – 10 Min
Clean & Jerk, 5 Reps @ 155/105lb
2 Rounds:
3 Pull Ups, 6 Push Ups, 9 Box Jumps (20″)
.
Post Power Clean loads and MetCon Rounds to comments…
No Pain.
Open Gym – 7/11/10
AMRAP – 12 Min
Run 200m
12 Thrusters, 95/65lb
12 KB Swings, 32/24kg
