1/11/16
400 m run 76 bar jump overs 66 push press 56 bar jumpovers 46 hang cleans
1/9/16
Fight Gone Bad
1/8/16
Deadlift 8×2 (80% of one rep mx) 400m run 12 dead lift 400 m run 8 dead lift 200m run 12 deadlift
1/7/16
EMOM 12 mins 50 double unders mx out burpees
1/6/16
Power Hang Clean & Jerk 1-1-1-1-1 4 rounds 2 cln & jerks 100m farmers carry
1/5/16
6 min amrap 6 pull ups 5 kb swings 4 sit ups rest 1 min EMOM 6 hspus 12 mt climbers 6 sumo high pulls
1/4/16
Front Squats: 1 rep mx (10 minutes to establish) 3-7-14-7-3 Front squat box jumps db push press
1/2/16
Hansen
12/31/15
3 round (Partner) Emom 6 burpees 12 Heavy thrusters 40 Toes 2 bar 20 HSPUs
12/30/15
FRAN